Mediterranean Pasta Salad - Easy Meals with Video Recipes by Chef Joel Mielle - RECIPE30

Mediterranean Pasta Salad - Easy Meals with Video Recipes by Chef Joel Mielle - RECIPE30

Mediterranean Pasta Salad

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Mediterranean Pasta Salad

This Mediterranean Healthy salad is both delicious and nutritious

This Mediterranean pasta salad serves 4-6 people and takes just 25 minutes to prepare, making it a quick and healthy meal option.

Featuring sundried tomatoes, olives, and a tangy Italian-style dressing, this vibrant dish embodies the essence of healthy Mediterranean cuisine. This salad is packed with heart-healthy fats from the olive oil, and avocado antioxidants. There’s sundried tomatoes, olives, and fibre from whole grain pasta and vegetables, hydrating cucumbers and tomatoes.

Farfalle, or bowtie pasta, is ideal for pasta salads because its distinctive shape and ridges create a larger surface area for the dressing to cling to, enhancing flavour. Its slightly chewy texture holds up well in salads, preventing mushiness, and its bite-sized, playful appearance adds visual appeal, making the salad both tasty and attractive. Don’t over cook it, keep it al dente.

This Mediterranean Healthy salad is both delicious and nutritious. It’s perfect for a weeknight dinner, summer picnic, or a make-ahead lunch.

Ingredients

14oz - 400g wholegrain farfalle pasta (best shape for holding dressing)
½ cup sundried tomatoes, chopped
1 cup Kalamata olives, halved
1 cup cherry tomatoes, halved (11oz- 300g)
1 small red onion, thinly sliced
1 large cucumber, peeled, seeds removed, diced or sliced
½ cup crumbled feta cheese (keep some for garnish)
2 cups fresh basil leaves (torn)
½ cup fresh parsley, chopped
1 avocado, diced (for creaminess)
¼ cup pine nuts, lightly toasted
Dressing
7 tbsp extra virgin olive oil
4 tbsp cider vinegar or white wine vinegar
1 lemon juiced and zested
1 tsp dried oregano
3 cloves garlic, minced
2 tsp Dijon mustard
Salt and pepper to taste

Steps

Step 1
First cook your pasta according to package instructions, for a salad, it’s best not to cook al dente. Drain and rinse under cold water to cool it down and set aside.
Step 2
For the dressing, in a large mixing bowl, whisk together olive oil, cider wine vinegar, lemon juice, lemon zest, oregano, garlic, Dijon mustard, salt, and pepper.
Step 3
To assemble the salad, in the same large bowl, combine the cooked pasta, and toss well until nicely coated. Then add the sundried tomatoes, olives, cherry tomatoes, red onion, cucumber, avocado and crumbled feta (keep some for garnish). Toss to coat everything evenly. Sprinkle with crumbled feta cheese, and fresh basil leaves.
Step 4
This salad is perfect for a healthy, flavourful meal that brings the Mediterranean right to your table.

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