Whole Wheat Italian Pasta Salad
Bursting with vibrant Mediterranean flavors, this Whole Wheat Italian Pasta Salad is a nutritious and delicious twist on a classic dish. Made with fiber-rich whole wheat pasta and fresh, crisp veggies like cherry tomatoes, cucumber, and red bell pepper, it’s a feast of texture and color. A zesty homemade dressing—featuring extra-virgin olive oil, red wine vinegar, Dijon mustard, garlic, and oregano—ties everything together beautifully, while optional crumbled feta adds a creamy, tangy touch. Perfect as a make-ahead side dish or a light main course, this pasta salad is easy to prepare in under 30 minutes and tastes even better after chilling, as the flavors meld together. Whether you're hosting a summer barbecue, meal prepping for the week, or simply craving a healthy yet satisfying pasta salad, this recipe promises to become a go-to favorite.
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Recipe Information
Ingredients
- 340 grams Whole wheat pasta
- 200 grams Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 1 small Red onion
- 100 grams Black olives, pitted and sliced
- 2 tablespoons Fresh parsley, chopped
- 100 grams Feta cheese, crumbled (optional)
- 60 milliliters Extra-virgin olive oil
- 30 milliliters Red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon Dried oregano
- 2 cloves Garlic, minced
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente, about 8-10 minutes. Drain the pasta, rinse under cold water to stop the cooking process, and set aside to cool completely.
While the pasta cools, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, thinly slice the red onion, and chop the parsley.
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, dried oregano, minced garlic, salt, and black pepper to make the dressing. Adjust the seasoning to taste if needed.
In a large mixing bowl, combine the cooled pasta, cherry tomatoes, cucumber, red bell pepper, red onion, black olives, and chopped parsley. If using, add the crumbled feta cheese.
Pour the dressing over the pasta salad and toss everything gently until well-coated and evenly mixed.
Cover the bowl and refrigerate the salad for at least 1 hour to allow the flavors to meld together.
Before serving, give the salad a good toss and taste for seasoning, adding more salt or pepper if needed. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1587 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.5 g | 134% | |
| Saturated Fat | 27.4 g | 137% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 4414 mg | 192% | |
| Total Carbohydrate | 137.4 g | 50% | |
| Dietary Fiber | 27.4 g | 98% | |
| Total Sugars | 22.6 g | ||
| Protein | 40.9 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 754 mg | 58% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1965 mg | 42% | |
*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.
