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Mediterranean Pasta Salad

Mediterranean Pasta Salad

by ExhaustedChef
Preparation : 15 mins ·Cooking : 10 mins•Serves 4
Vegetarian
Healthy
Low Carb
Lunch
Salad
Brunch

Ingredients

Serves

people
1/3
cupextra-virgin olive oil
2
tablespoonsred wine vinegar
1
clovegarlic minced
1
teaspoonDijon mustard
1/2
teaspoondried oregano
Salt and pepper to taste
8
ouncesrotini pasta
1
cupcherry tomatoes, halved
1
cupcucumber, diced
1/2
cupred onion, thinly sliced
1/2
cupKalamata olives, pitted and halved
1/2
cupfeta cheese, crumbled
1/3
cupfresh basil leaves, chopped
1/3
cupfresh parsley, chopped

Nutritional information

Calculated based on standard values with available measurements and may therefore not be accurate

  • Energy1068 kcal
  • Protein62 g
  • Total Lipid (Fat)267 g
  • Cholesterol68 mg
  • Saturated Fatty Acids21 g
  • Monounsaturated Fatty Acids45 g
  • Polyunsaturated Fatty Acids8 g
  • Carbohydrate130 g
  • Sugars18 g
  • Fiber25 g
  • Calcium913 mg
  • Iron16 mg
  • Magnesium376 mg
  • Phosphorus1153 mg
  • Potassium2033 mg
  • Sodium3904 mg
  • Zinc14 mg
  • Copper3 mg
  • Selenium2 µg
  • Vitamin A414 µg
  • Vitamin E1 mg
  • Vitamin C112 mg
  • Vitamin B61 mg
  • Vitamin K1254 µg

Instructions

  1. Cook the rotini pasta according to the package instructions until al dente. Drain the cooked pasta and rinse it under cold water to cool it down. Set aside.

  2. In a large mixing bowl, combine the cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, basil leaves, and parsley. Toss gently to combine.

  3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, Dijon mustard, dried oregano, salt, and pepper until well combined. This will be the dressing for the pasta salad.

  4. Add the cooked and cooled rotini pasta to the bowl with the vegetables and toss to combine.

  5. Pour the dressing over the pasta salad and mix well until all the ingredients are coated with the dressing.

  6. Taste and adjust the seasoning with salt and pepper if needed.

  7. Cover the bowl with plastic wrap or a lid and refrigerate for at least 1 hour to allow the flavours to meld together.

  8. Before serving, give the pasta salad a gentle toss to redistribute the dressing. You can garnish it with additional fresh basil and parsley leaves if desired.

Recipe Story

The Mediterranean Pasta Salad offers a delightful journey through the flavors of the Mediterranean region. With its vibrant colors, refreshing ingredients, and cultural fusion, this salad captures the essence of the Mediterranean diet. Whether you're seeking a light lunch, a side dish for a barbecue, or a dish to impress your guests, the Mediterranean Pasta Salad is sure to satisfy both your taste buds and your desire for a wholesome, flavourful meal.

Pasta salads have a rich history that dates back centuries. Pasta itself is believed to have originated in ancient China and was introduced to the Mediterranean region through trade routes. It quickly became a staple food in Italy, where various shapes and sizes of pasta were created to suit different dishes and preferences. While pasta initially served as a warm dish, it gradually found its way into salads as an alternative preparation method.

The Mediterranean region, known for its abundance of fresh produce and vibrant culinary traditions, contributed significantly to the evolution of pasta salads. In countries like Greece, Italy, and Spain, where the Mediterranean diet prevails, these salads became a popular choice for summer gatherings, picnics, and potlucks. The use of ingredients such as tomatoes, cucumbers, olives, and olive oil became characteristic of Mediterranean pasta salads, adding a refreshing and healthy twist to the dish.

What makes Pasta Salads so popular?

  1. Versatility: One of the most appealing aspects of pasta salads is their versatility. The Mediterranean Pasta Salad can be customised to suit individual preferences and dietary requirements. You can add or substitute ingredients like roasted red peppers, artichoke hearts, sun-dried tomatoes, or even grilled chicken to enhance the flavours and textures.

  2. Nutritional Benefits: The Mediterranean Pasta Salad not only satisfies your taste buds but also offers several nutritional benefits. The inclusion of olive oil, known for its heart-healthy properties, provides a dose of monounsaturated fats. The combination of fresh vegetables and herbs adds vitamins, minerals, and dietary fibre to the dish, making it a wholesome and balanced option.

  3. Cultural Fusion: The Mediterranean Pasta Salad is a testament to the cultural fusion that occurs in the culinary world. It brings together ingredients and flavours from different countries, reflecting the historical and cultural connections shared by the Mediterranean region. This fusion creates a harmonious blend of tastes, textures, and aromas that truly captivate the senses.

  4. Make-ahead and Portable: One of the advantages of pasta salads is their make-ahead nature. You can prepare the salad in advance, allowing the flavors to develop and meld together over time. Additionally, the Mediterranean Pasta Salad is an excellent option for picnics, potlucks, and outdoor gatherings since it can be easily transported and served at room temperature.

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