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Mediterranean Pasta Salad

Zesty Mediterranean Pasta Salad for Effortless Meal Prep

This Mediterranean Pasta Salad is a vibrant, flavorful dish perfect for meal prep and gatherings, bursting with fresh ingredients and zesty dressing.
Prep Time 20 minutes
Cook Time 10 minutes
Chilling Time 1 hour
Total Time 1 hour 30 minutes
Servings: 6 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Pasta
  • 14 oz Rotini or Penne holds onto the dressing effectively; avoid long pasta for better coating
For the Vegetables
  • 1 large Cucumber peeled and sliced into 1/2-inch half-moons
  • 18 oz Cherry Tomatoes halved
  • 3/4 cup Olives Mezzetta sliced kalamata; offers briny depth, or substitute with green olives
  • 1/2 Red Onion thinly sliced
  • 1/4 cup Fresh Parsley chopped
For the Creamy Elements
  • 5 oz Feta Cheese crumbled; adds creaminess and tang; goat cheese can be used as an alternative
For the Dressing
  • 1/3 cup Olive Oil extra-virgin
  • 4 tbsp Red Wine Vinegar
  • 1 tbsp Lemon Juice
  • 2 tsp Oregano dried
  • 1 tsp Honey
  • 3 cloves Garlic freshly pressed
  • 1/2 tsp Salt adjust to taste
  • 1/4 tsp Black Pepper adds spice
  • 1/4 tsp Red Pepper Flakes provides mild heat; omit for a non-spicy version

Equipment

  • large pot
  • Medium Bowl
  • Mixing bowl
  • spatula or wooden spoon

Method
 

Step-by-Step Instructions
  1. In a medium bowl, whisk together olive oil, red wine vinegar, lemon juice, honey, pressed garlic, dried oregano, salt, black pepper, and red pepper flakes. Set aside for about 10 minutes.
  2. Bring a large pot of salted water to a rolling boil. Add the pasta, cooking according to package instructions until al dente, about 8-10 minutes. Stir occasionally, then drain.
  3. Prep your vegetables: Slice the cucumber, halve the cherry tomatoes, slice the red onion, and chop the parsley.
  4. Rinse the drained pasta under cold water for 20-30 seconds to cool and halt cooking.
  5. In a large mixing bowl, combine the warm pasta with the prepared dressing, tossing gently.
  6. Fold in the cucumber, cherry tomatoes, red onion, and crumbled feta cheese.
  7. Cover and refrigerate the salad for at least 1 hour before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 8gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 15mgSodium: 350mgPotassium: 400mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 150mgIron: 1.5mg

Notes

Allow the salad to chill for at least an hour to let the flavors blend beautifully. Prep ingredients beforehand for a quicker assembly.

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