Mediterranean Pasta Salad Recipe

Recipe Introduction:

Traditional Mediterranean pasta salad is a vibrant and flavorful dish that brings a taste of the sunny Mediterranean to your table. This delightful salad combines al dente pasta with juicy cherry tomatoes, crisp cucumbers, tangy Kalamata olives, creamy feta cheese, and a sprinkle of fresh parsley, all drizzled with a zesty lemon-olive oil dressing. Packed with wholesome ingredients, this salad is not only delicious but also a fantastic source of vitamins, minerals, and healthy fats. Perfect for a light lunch or a refreshing side dish, it fits seamlessly into a healthy lifestyle, aligning with Mediterranean and vegetarian diets, known for their emphasis on fresh vegetables and heart-healthy olive oil.

Why You’ll Love This Recipe:

Bursting with Flavor: Each bite explodes with the classic Mediterranean flavors of olives, feta, and a hint of lemon.
Easy to Prepare: With minimal cooking involved, this recipe is perfect for quick meals or last-minute gatherings.
Nutrient-Rich: Loaded with fresh veggies and healthy fats, this salad supports a balanced diet.
Incredibly Versatile: Easily adapt this salad to suit various dietary needs or personal preferences.

Recipe Variations:

Protein Boost: Add grilled chicken or chickpeas for extra protein, making it a complete meal.
Gluten-Free Option: Use gluten-free pasta to accommodate dietary restrictions without sacrificing taste.
Herb Infusion: Toss in fresh basil or mint for an aromatic twist that enhances the salad’s freshness.
Nutty Crunch: Sprinkle with toasted pine nuts or almonds to add a satisfying crunch and extra nutrients.
Spicy Zest: Incorporate a pinch of red pepper flakes for a subtle kick, elevating the salad’s overall flavor profile.

Detailed Recipe & Nutritional Information:

Ingredients:

8 oz (about 2 cups) pasta (penne, fusilli, or farfalle)
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 cup Kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
1/4 cup olive oil
2 tablespoons lemon juice
Salt and pepper to taste

Instructions:

Cook the pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process.
In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, olives, feta cheese, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to make the dressing.
Pour the dressing over the pasta salad and toss gently to combine.
Serve immediately or refrigerate for at least 30 minutes to let the flavors meld.

Health Benefits:

Olive Oil: Packed with monounsaturated fats, it contributes to heart health.
Tomatoes: Rich in lycopene, an antioxidant that supports cellular health.
Cucumbers: Hydrating and low-calorie, they promote hydration and skin health.
Feta Cheese: Provides calcium and protein for bone strength.
Parsley: Contains vitamins A, C, and K, supporting immunity and bone health.

Nutritional Information (per serving):