Mediterranean-Inspired Pasta Salad with Fresh Vegetables and Herbs
Title: Mediterranean-Inspired Pasta Salad with Fresh Vegetables and Herbs
Introduction:
The Mediterranean diet is renowned for its health benefits and vibrant flavors, emphasizing fresh vegetables, whole grains, and aromatic herbs. A Mediterranean-inspired pasta salad is a delightful way to incorporate these elements into a refreshing and nutritious dish. Perfect for a light lunch, a side dish, or a potluck favorite, this pasta salad combines the best of Mediterranean ingredients with the versatility of pasta.
Ingredients:
To create a Mediterranean-inspired pasta salad, you’ll need the following ingredients:
– 8 oz of whole wheat or gluten-free pasta (such as fusilli or penne)
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1/2 red onion, thinly sliced
– 1/2 cup Kalamata olives, pitted and sliced
– 1/2 cup crumbled feta cheese
– 1/4 cup sun-dried tomatoes, chopped
– 1/4 cup fresh basil leaves, chopped
– 1/4 cup fresh parsley, chopped
– 2 tablespoons capers, drained
For the dressing:
– 1/4 cup extra-virgin olive oil
– 2 tablespoons red wine vinegar
– 1 tablespoon lemon juice
– 1 garlic clove, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Cook the pasta according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process. Set aside to cool.
2. In a large mixing bowl, combine the cherry tomatoes, cucumber, red bell pepper, red onion, Kalamata olives, feta cheese, sun-dried tomatoes, basil, parsley, and capers.
3. In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and pepper to create the dressing.
4. Add the cooled pasta to the vegetable mixture and pour the dressing over the top. Toss gently to combine all the ingredients, ensuring the pasta is well coated with the dressing.
5. Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.
6. Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.
7. Serve chilled or at room temperature, garnished with extra fresh herbs if desired.
Health Benefits:
This Mediterranean-inspired pasta salad is not only delicious but also packed with nutrients. The abundance of fresh vegetables provides vitamins, minerals, and antioxidants. Whole wheat pasta adds fiber and complex carbohydrates, while olives and olive oil contribute healthy fats. Feta cheese offers a source of calcium and protein, and herbs like basil and parsley add flavor without extra calories.
Conclusion:
A Mediterranean-inspired pasta salad with fresh vegetables and herbs is a versatile and nutritious dish that captures the essence of Mediterranean cuisine. Its vibrant colors and bold flavors make it a feast for both the eyes and the palate. Whether enjoyed as a main course or a side dish, this pasta salad is sure to become a staple in your culinary repertoire, bringing a taste of the Mediterranean to your table.