Mediterranean Diet Vibrant Vegetable Pasta Salad
Indulge in the refreshing, nutrient-packed goodness of the Mediterranean Diet Vibrant Vegetable Pasta Salad—a perfect harmony of bold flavors and wholesome ingredients. This colorful dish combines tender whole-grain pasta with an array of fresh vegetables, including juicy cherry tomatoes, crisp cucumber, and sweet bell peppers, balanced with the briny richness of Kalamata olives and optional creamy feta cheese. Tossed in a zesty homemade dressing of extra-virgin olive oil, freshly squeezed lemon juice, garlic, and dried oregano, this pasta salad is a showcase of Mediterranean flair. With just 30 minutes of prep and cook time, it’s an easy yet impressive option for picnics, potlucks, or light lunches. Serve it chilled or at room temperature and let its refreshing taste transport you to sunnier shores! Perfect for embracing a heart-healthy lifestyle, this recipe highlights whole grains, fresh veggies, and healthy fats for a balanced, flavor-filled meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 8 ounces Whole-grain pasta
- 2 cups Cherry tomatoes, halved
- 1 medium Cucumber, diced
- 1 medium Red bell pepper, diced
- 0.5 small Red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted and halved
- 0.5 cup Feta cheese, crumbled (optional)
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Extra-virgin olive oil
- 3 tablespoons Lemon juice, freshly squeezed
- 2 cloves Garlic, minced
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Cook the whole-grain pasta according to the package instructions until al dente. Drain and rinse under cold water to cool. Set aside.
In a large bowl, combine the cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives.
If using, add the crumbled feta cheese to the vegetable mixture.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper to form the dressing.
Add the cooled pasta to the bowl of vegetables and pour the dressing over the top.
Toss the salad gently to combine, ensuring the pasta and vegetables are evenly coated with the dressing.
Add the chopped parsley and toss once more to distribute evenly.
Taste and adjust seasoning if needed, adding more salt or pepper as desired.
Refrigerate the pasta salad for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1596 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 119.2 g | 153% | |
| Saturated Fat | 30.8 g | 154% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4170 mg | 181% | |
| Total Carbohydrate | 111.5 g | 41% | |
| Dietary Fiber | 22.2 g | 79% | |
| Total Sugars | 22.8 g | ||
| Protein | 39.9 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 957 mg | 74% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 2209 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
