Mediterranean Pasta Salad Recipe

by

🥗 Mediterranean Pasta Salad Recipe

Description

This refreshing Mediterranean Pasta Salad bursts with flavor, color, and crunch. Loaded with cucumbers, tomatoes, bell peppers, olives, and herbs, it’s tossed with al dente spaghetti and a zesty olive oil dressing. Perfect for lunch, picnics, or light dinners — it’s so addictive, you’ll find yourself making it week after week!

🧂 Ingredients

For the Salad:

  • 200 g spaghetti (or any pasta of choice)
  • 1 large cucumber, chopped
  • 1 cup cherry tomatoes, halved (or diced regular tomatoes)
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives (or black olives)
  • 1/2 cup feta cheese, crumbled (optional)
  • 1/4 cup fresh parsley or basil, chopped

For the Dressing:

  • 4 tbsp extra virgin olive oil
  • 2 tbsp red wine vinegar or lemon juice
  • 1 tsp Dijon mustard (optional, for tang)
  • 1 tsp dried oregano
  • 1 clove garlic, minced
  • Salt and pepper to taste

👩‍🍳 Instructions

  1. Cook the Pasta:
    Bring salted water to a boil. Cook pasta until al dente (slightly firm). Drain and rinse under cold water to stop cooking. Set aside.
  2. Prepare the Veggies:
    Chop cucumbers, tomatoes, bell peppers, and red onion. Add to a large bowl with olives.
  3. Make the Dressing:
    In a small bowl or jar, whisk together olive oil, vinegar or lemon juice, mustard, oregano, garlic, salt, and pepper.
  4. Combine Everything:
    Add the cooled pasta to the bowl of vegetables. Pour dressing over the top and toss until evenly coated.
  5. Add Finishing Touches:
    Mix in chopped herbs and feta cheese (if using). Chill for at least 30 minutes for best flavor.
  6. Serve:
    Serve cold or at room temperature. Toss lightly before serving to redistribute dressing.

🍽 Servings

  • Makes 4–6 servings (great for meal prep or sharing).

💡 Notes

  • Use gluten-free pasta or whole wheat spaghetti for a healthier twist.
  • Add chickpeas, grilled chicken, or tuna for extra protein.
  • Store in an airtight container in the fridge for up to 3 days.
  • The flavor improves the next day as the dressing soaks in!

🧠 Tips

  • Don’t overcook pasta — slightly firm pasta holds up better in dressing.
  • For a creamier version, add 1 tablespoon of Greek yogurt or a spoonful of hummus to the dressing.
  • Add avocado right before serving to avoid browning.
  • If using feta, crumble it freshly — it adds a burst of salty creaminess.

⚖️ Nutritional Information (Per Serving)

(Approximate, without feta)

  • Calories: 260 kcal
  • Protein: 7 g
  • Fat: 12 g
  • Carbohydrates: 30 g
  • Fiber: 4 g
  • Sodium: 350 mg

🌿 Health Benefits

  • Heart-Healthy Fats: Olive oil and olives provide good monounsaturated fats.
  • Rich in Antioxidants: Tomatoes, bell peppers, and cucumbers protect against inflammation.
  • High in Fiber: Helps with digestion and keeps you full longer.
  • Balanced Meal: Contains carbs, healthy fats, and plant-based proteins.

❓ Q&A Section

Q1: Can I make this salad ahead of time?
Yes! In fact, it tastes even better the next day as the flavors blend together.

Q2: What other veggies can I add?
Zucchini, roasted eggplant, or artichoke hearts work beautifully.

Q3: How do I keep the pasta from sticking?
Toss with a teaspoon of olive oil after draining and cool it completely before mixing.

Q4: Can I skip the cheese?
Of course — it’s delicious vegan-style too. You can add avocado or chickpeas for creaminess instead.

Q5: Is this salad good for weight loss?
Yes — it’s nutrient-dense, fiber-rich, and lower in calories, especially when made with whole wheat or veggie pasta.

Leave a Comment