Mediterranean Pasta
This Mediterranean Pasta is a colorful, hearty, and wholesome dish packed with bold flavors from sun-dried tomatoes, olives, feta cheese, garlic, and fresh herbs. It’s a perfect balance of carbs, healthy fats, and vegetables—light enough for summer but satisfying year-round. Serve warm or chilled as a main dish or vibrant side.
Time & Servings:
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 (main) or 6 (side)
Ingredients:
Pasta Base:
12 oz (340g) pasta (penne, fusilie, or bowtie work best)
Salt for boiling water
Veggies & Mix-in:
1 cup cherry tomatoes, halved
1/2 cup sun-dried tomatoes, sliced (oil-packed, drained)
1/2 cup pitted Kalamata olives, halved
1/2 cup diced cucumber (optional for freshness)
1/4 red onion, thinly sliced
1/2 cup crumbled feta cheese
2 cups baby spinach or arugula
2 tbsp capers (optional)
Dressing:
1/4 cup extra virgin olive oil
2 tbsp red wine vinegar (or lemon juice)
1 clove garlic, minced
1 tsp Dijon mustard (optional)
1 tsp dried oregano
Salt & black pepper to taste
Garnish:
Chopped parsley or basil
Extra crumbled feta and olives
Instructions:
1. Cook the Pasta:
Bring salted water to a boil and cook pasta according to package instructions until al dented.
Drain and rinse under cold water (if serving as a cold pasta salad) or leave warm for hot version.
2. Prepare the Dressing:
In a bowl or jar, whisk together olive oil, red wine vinegar, garlic, mustard, oregano, salt, and pepper.
3. Assemble the Pasta:
In a large mixing bowl, combine cooked pasta with cherry tomatoes, sun-dried tomatoes, olives, onion, spinach/arugula, cucumber, and capers.
Pour the dressing over and toss well.
4. Serve:
Serve immediately warm, or chill for at least 30 minutes if serving cold. Tastes even better the next day!
Tips & Notes:
Pasta types: Short pasta holds the ingredients better. Whole wheat or gluten-free pasta works well too.
Protein boost: Add grilled chicken, shrimp, tuna, or chickpeas for a heartier meal.
Vegan option: Use vegan feta or skip the cheese and add avocado or more olives.
Make ahead: Great for meal prep—lasts up to 3–4 days in the fridge.
Add crunch: Top with toasted pine nuts or slivered almonds.
Frequently asked questions FAQs:
Q: Can I make this a cold pasta salad?
A: Yes! Just rinse the pasta under cold water and chill the salad before serving.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 4 days. Refresh with a splash of olive oil before serving.
Q: Is this freezer-friendly?
A: Not recommended. Pasta and fresh veggies lose their texture when frozen.
Q: Can I use fresh tomatoes instead of sun-dried?
A: Yes, but sun-dried tomatoes add more concentrated flavor. Use both for variety.
Nutritional Information :
Calories: 430 kcal
Total Fat: 22g
Saturated Fat: 5g
Carbohydrates: 45g
Sugars: 5g
Fiber: 5g
Protein: 12g
Sodium: 580mg
Note: Estimates may vary depending on ingredients and portion size.