Mediterranean Pasta Salad

Quick Benefits

Mediterranean Pasta Salad is a delicious and nutritious dish that brings together vibrant flavors and wholesome ingredients. It is packed with fiber, healthy fats, and essential vitamins, making it a perfect option for a light meal or a side dish. The combination of fresh vegetables, olives, and feta cheese provides a refreshing taste, while the homemade Greek dressing enhances its Mediterranean essence. This salad is quick to prepare, making it an excellent choice for busy schedules, picnics, or meal prepping.

Essential Ingredients

To make a flavorful Mediterranean Pasta Salad, you will need:

• Pasta: 12 ounces of your preferred pasta variety
• Vegetables:
  • 1 cup halved grape tomatoes
  • 1 cup sliced and quartered cucumbers
  • 1/4 cup thinly sliced red onion
  • 1 cup baby spinach
• Olives:
  • 1/2 cup sliced pitted green olives
  • 1/2 cup sliced pitted black olives
• Cheese:
  • 1/2 cup crumbled feta cheese
• Seasoning:
  • Salt and pepper to taste

Homemade Greek Salad Dressing:

• 1/2 cup olive oil
• 1/2 cup red wine vinegar
• 1 large clove minced garlic
• 2 teaspoons Dijon mustard
• 2 teaspoons dried oregano
• 2 teaspoons dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon fresh cracked pepper

Preparation Steps

1. Cook the Pasta: Boil salted water and cook the pasta until al dente. Drain and rinse with cold water to stop the cooking process.
2. Prepare the Vegetables: In a large bowl, combine the halved grape tomatoes, sliced cucumbers, thinly sliced red onion, baby spinach, and sliced olives.
3. Mix the Dressing: In a separate bowl, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, oregano, thyme, salt, and pepper.
4. Combine Ingredients: Add the cooked pasta to the vegetable mixture, then drizzle about 1/2 cup of the dressing over the salad. Toss well to coat all ingredients evenly.
5. Add Feta Cheese: Sprinkle crumbled feta cheese on top and gently mix.
6. Season and Serve: Adjust salt and pepper to taste, serve immediately, or refrigerate for a few hours to let the flavors blend.

Health Benefits

• Rich in Fiber: The combination of vegetables and whole-grain pasta (if used) promotes digestive health.
• Healthy Fats: Olive oil and olives provide heart-friendly monounsaturated fats.
• Antioxidant-Rich: Tomatoes, spinach, and red onions contain powerful antioxidants that support overall health.
• Good Protein Source: Feta cheese and optional protein additions like grilled chicken or shrimp make it a satisfying meal.

Serving Suggestions

• Serve in a large bowl for easy sharing at gatherings.
• For individual servings, portion into bowls and add extra feta for a finishing touch.
• Pair with crusty bread or a light protein such as grilled chicken or fish for a complete meal.

Creative Variations

• Protein Boost: Add grilled chicken, shrimp, or chickpeas for extra protein.
• Extra Crunch: Toss in roasted nuts like almonds or pine nuts.
• Tangy Twist: Include sun-dried tomatoes or capers for more flavor depth.
• Herb Infusion: Garnish with fresh basil or parsley for an added aromatic touch.

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 3 days.
• For best results, store the dressing separately and mix before serving to keep the salad fresh.
• Avoid freezing as pasta and fresh vegetables do not hold up well to freezing and thawing.

Pro Tips

• Cook Pasta Properly: Slightly undercook the pasta to maintain a firm texture.
• Chill Before Serving: Refrigerating for a few hours enhances the flavors.
• Adjust Dressing to Taste: Start with 1/2 cup dressing and add more as needed.

Frequently Asked Questions

1. Can I make this salad in advance?
Yes! It tastes even better after sitting in the fridge for a few hours, allowing the flavors to meld.

2. Can I use a different type of pasta?
Absolutely! Whole wheat, gluten-free, or chickpea pasta are great alternatives.

3. How can I make it dairy-free?
Simply omit the feta cheese or use a dairy-free alternative.

4. What can I substitute for red wine vinegar?
Apple cider vinegar or lemon juice can be used as substitutes.

Enjoy your Mediterranean Pasta Salad with its fresh flavors and nutritious ingredients!

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