Mediterranean Pasta Power Bowl
A vibrant, nutrient-packed bowl featuring whole-grain pasta, crisp vegetables, creamy feta, chickpeas, and a bright lemon-herb dressing. Balanced with protein, fiber, healthy fats, and satisfying textures, this bowl brings Mediterranean flavors together for a fresh, energizing meal.
Time Overview
Step Time
Prep vegetables 10 minutes
Cook pasta 10–12 minutes
Mix dressing 5 minutes
Assemble bowl 5 minutes
Total Time 25–30 minutes
Ingredients (2–3 servings)
For the Bowl
2 cups cooked whole-grain or chickpea pasta (fusilli or penne)
1 cup cherry tomatoes, halved
1 medium cucumber, diced
1 cup baby spinach or arugula
½ cup canned chickpeas, drained and rinsed
¼ red onion, thinly sliced
½ cup Kalamata olives, halved
½ cup feta cheese, crumbled
1 tbsp chopped parsley (optional)
¼ cup toasted pine nuts or almonds (optional for crunch)
For the Lemon-Herb Dressing
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
1 tsp dried oregano (or 1 tbsp fresh)
½ tsp honey (optional)
Salt & black pepper, to taste
Instructions
1. Cook the Pasta (10–12 min)
Bring a large pot of salted water to a boil.
Add pasta and cook according to package instructions until al dente.
Drain and rinse briefly under cold water to cool.
Drizzle with 1 tsp olive oil to prevent sticking; set aside.
2. Prep the Vegetables (10 min)
Slice cherry tomatoes.
Dice the cucumber.
Thinly slice red onion.
Rinse chickpeas.
Chop parsley (if using).
3. Make the Lemon-Herb Dressing (5 min)
In a small bowl, whisk together olive oil, lemon juice, mustard, garlic, oregano, and honey.
Season with salt and pepper.
Taste and adjust: add more lemon for brightness, more honey for balance, or more garlic for kick.
4. Assemble the Power Bowl (5 min)
In a large mixing bowl, combine pasta, spinach/arugula, tomatoes, cucumber, onion, chickpeas, and olives.
Pour dressing over the mixture and toss well.
Top with feta cheese, parsley, and nuts (if using).
Serve immediately or refrigerate for 1–2 hours to allow flavors to meld.
Serving Suggestion
Serve chilled or at room temperature.
Pairs beautifully with:
Lemon chicken
Grilled salmon
Falafel
Hummus & pita
Tips for the Best Mediterranean Pasta Bowl
Add grilled veggies (zucchini, eggplant, bell pepper) for a heartier version.
Swap chickpeas for white beans or grilled chicken to increase protein.
Use gluten-free pasta if needed.
Keep feta on the side if meal prepping to prevent sogginess.
Frequently Asked Questions
1. Can I meal-prep this bowl?
Yes! It stores well for up to 3 days in an airtight container.
Tip: Keep greens and feta separate until serving.
2. Can I make it vegan?
Absolutely!
Replace feta with vegan feta or omit.
Check that your pasta is egg-free.
3. What pasta works best?
Short-cut pastas like fusilli, penne, or farfalle hold dressing and vegetables well.
4. Can I warm this dish?
It’s best cold or room temperature, but you can lightly warm the pasta before adding vegetables.
5. What can I use instead of lemon dressing?
Good alternatives:
Balsamic vinaigrette
Tahini-lemon sauce
Greek yogurt herb dressing