Easy Mediterranean Pasta Salad Recipe
Introduction
Mediterranean pasta salad is a fresh and flavorful dish that combines simple, wholesome ingredients into one satisfying meal. Ripe cherry tomatoes, crisp cucumbers, salty olives, and creamy feta cheese come together with perfectly cooked pasta and a light lemon and olive oil dressing. The result is a bright and zesty salad that is both delicious and easy to prepare.
This recipe is ideal for busy days or casual gatherings because it comes together quickly and requires minimal cooking. It is versatile enough to customize with your favorite vegetables or proteins while still keeping its authentic Mediterranean taste. Besides tasting great, this salad offers good nutrition from fiber, healthy fats, and protein, making it a balanced and refreshing option for any meal.
Why You Need This Recipe
This Mediterranean pasta salad is fresh, colorful, and incredibly easy to put together. It brings together simple ingredients like cherry tomatoes, cucumbers, olives, and feta in a way that feels light but still filling. Whether you are making lunch at home or preparing something for a picnic, this recipe works every time.
It also gives you a lot of flexibility. You can swap in whatever pasta you have, use up leftover vegetables, or even add a protein like grilled chicken or chickpeas. The flavors still come together beautifully. That is what makes it such a great go-to recipe.
Another reason to love it is how wholesome it is. The ingredients are simple and nourishing, with fresh vegetables, good fats from the olive oil, and just the right amount of tang from the lemon or vinegar. It tastes amazing but also feels good to eat.
Ingredients
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Cooked pasta (penne or fusilli) | 2 cups | 400 |
| Cherry tomatoes (halved) | 1 cup | 30 |
| Cucumber (diced) | 1 cup | 16 |
| Kalamata olives (sliced) | ½ cup | 90 |
| Red onion (thinly sliced) | ¼ cup | 15 |
| Feta cheese (crumbled) | ½ cup | 200 |
| Extra virgin olive oil | 2 tablespoons | 240 |
| Lemon juice | 1 tablespoon | 4 |
| Dried oregano | ½ teaspoon | 2 |
| Salt | To taste | 0 |
| Black pepper | To taste | 0 |
Total (approximate per serving: 4 servings) – 250 to 270 calories per serving
How to Prepare
Start by boiling the pasta in salted water until it is al dente. Once cooked, drain it and rinse under cold water to stop the cooking process and cool it down. Set it aside while you prepare the rest of the ingredients.
Next, chop the cherry tomatoes, cucumber, red onion, and olives. Add them to a large mixing bowl along with the cooled pasta. Crumble the feta cheese over the top and give everything a gentle toss so the ingredients are well mixed.
In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper. Pour this dressing over the salad and toss again to coat everything evenly. Let it chill in the fridge for about 15 to 20 minutes before serving so the flavors can blend well.
Pro Tips
For the best texture, avoid overcooking the pasta. Make sure it stays firm so it holds up well when mixed with the dressing and vegetables. Rinsing it with cold water after boiling helps stop the cooking and keeps it from becoming mushy.
Always use fresh vegetables for a crisp and vibrant bite. If you want to make it ahead of time, store the chopped vegetables and cooked pasta separately, then combine them with the dressing just before serving.
Finally, let the salad sit for a short while after mixing. This allows the flavors to soak into the pasta and gives the dish a more balanced and refreshing taste. You can also drizzle a little more olive oil right before serving if it looks dry.
Perfect Pairings & Toppings
Mediterranean pasta salad works wonderfully when paired with grilled chicken or fish, making it a well-rounded and satisfying meal. The light and fresh flavors of the salad balance nicely with the smoky taste of grilled proteins. You can also serve it alongside crusty bread or a simple green salad. These additions help create variety on your plate and make the meal feel more complete.
To take the salad to the next level, consider adding some extra toppings. Toasted pine nuts or sliced almonds add a pleasant crunch and a subtle nutty flavor that complements the fresh vegetables. Fresh herbs like parsley or basil bring a burst of color and brightness to every bite. For those who enjoy a little heat, sprinkling chili flakes over the salad adds a gentle kick without overpowering the other flavors. These simple touches can make your Mediterranean pasta salad even more delicious and satisfying.
Conclusion
Easy Mediterranean pasta salad is a refreshing and flavorful dish that fits perfectly into any meal plan. It combines simple, fresh ingredients that come together quickly without much effort. Whether you are looking for a light lunch, a side dish for dinner, or something to bring to a gathering, this recipe delivers every time.
The flexibility of this salad makes it a great choice for busy days or when you want to use up what you have in your kitchen. With a few pro tips and perfect pairings, you can easily customize it to suit your taste. Overall, this Mediterranean pasta salad is a healthy, tasty, and satisfying option that you will want to make again and again.
