Roasted Vegetable Mediterranean Pasta Salad recipe
This Roasted Vegetable Mediterranean Pasta Salad is a vibrant, healthy, and flavorful dish packed with roasted vegetables, whole grain pasta, and Mediterranean ingredients like olives, feta, and a zesty lemon-oregano dressing. It’s perfect for a light lunch, a side dish, or even a hearty dinner. The combination of roasted veggies and fresh ingredients makes it both nutritious and satisfying.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6
Ingredients:
For the Roasted Vegetables:
1 medium zucchini, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, sliced
1 cup cherry tomatoes, halved
1 tbsp olive oil
Salt and pepper to taste
1 tsp dried oregano
1 tsp garlic powder
For the Salad:
2 cups cooked whole-grain pasta (penne or rotini works well)
1/4 cup crumbled feta cheese
2 tbsp fresh parsley, chopped
For the Dressing:
3 tbsp olive oil
2 tbsp lemon juice (fresh)
1 tbsp red wine vinegar
1 tsp dried oregano
1/2 tsp garlic powder
Salt and pepper to taste
Instructions:
Roast the Vegetables:
Preheat the oven to 400°F (200°C).
Place the zucchini, bell peppers, red onion, and cherry tomatoes on a baking sheet.
Drizzle with olive oil and sprinkle with salt, pepper, oregano, and garlic powder. Toss to coat evenly.
Roast for 20-25 minutes, stirring halfway, until vegetables are tender and lightly browned.
Prepare the Salad:
While the vegetables are roasting, cook the pasta according to package instructions. Drain and let it cool slightly.
In a large mixing bowl, combine the cooked pasta, feta, and roasted vegetables.
Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, garlic powder, salt, and pepper until well combined.
Assemble the Salad:
Pour the dressing over the pasta and vegetable mixture. Toss gently to coat.
Garnish with fresh parsley.
Serve:
Chill in the refrigerator for at least 30 minutes before serving, or serve immediately for a warm salad.
Notes:
You can substitute any vegetables according to your preference or availability. Eggplant, asparagus, or mushrooms work great in this dish.
Add some protein like grilled chicken, chickpeas, or tuna for a more filling meal.
This salad can be served warm, at room temperature, or cold, making it versatile for any occasion.
Tips:
To save time, roast the vegetables in advance and store them in the fridge. This salad is perfect for meal prep!
For a gluten-free option, swap the pasta for gluten-free pasta or spiralized zucchini noodles.
If you prefer a tangier dressing, add a little more lemon juice or vinegar.
Benefits:
High in Fiber: The whole grain pasta and vegetables provide a good amount of fiber, supporting digestive health.
Rich in Antioxidants: Vegetables like bell peppers, tomatoes, and zucchini are rich in antioxidants, which help fight inflammation and protect against chronic diseases.
Healthy Fats: The olive oil and olives provide heart-healthy monounsaturated fats that are great for overall health.
Calcium and Protein: Feta cheese contributes both calcium for bone health and protein for muscle repair and maintenance.
Nutritional Info (per serving):
Calories: 320-350 kcal
Protein: 8g
Carbs: 45g
Fat: 15g
Saturated Fat: 4g
Fiber: 6g
Sugar: 5g
Sodium: 350mg
Calcium: 90mg
Iron: 2mg
This Roasted Vegetable Mediterranean Pasta Salad is not only delicious but also a wholesome, nutrient-dense meal that fits into an anti-inflammatory or balanced diet. Enjoy!