Mediterranean Spaghetti Salad
Mediterranean Spaghetti Salad is a refreshing, colorful, and wholesome cold pasta salad bursting with bold, zesty flavors from the Mediterranean. It features tender spaghetti tossed with juicy cherry tomatoes, crisp cucumbers, briny kalamata olives, sweet bell peppers, red onion, and creamy feta—all coated in a homemade olive oil and herb vinaigrette.
Time & Yield:
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Ingredients:
12 oz (340g) spaghetti
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/2 cup red bell pepper, chopped
1/2 cup red onion, thinly sliced
1/2 cup kalamata olives, halved
1/2 cup crumbled feta cheese
1/4 cup chopped parsley or basil
Dressing:
1/4 cup extra virgin olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp Dijon mustard
1 clove garlic, minced
1 tsp dried oregano
Salt & pepper to taste
Instructions:
1. Cook the spaghetti in salted water until al dente. Drain and rinse under cold water.
2. Mix the dressing by whisking all ingredients together in a bowl or jar.
3. In a large bowl, combine spaghetti, vegetables, olives, and feta.
4. Pour the dressing over the salad and toss well to combine.
5. Chill for 30 minutes (optional but recommended) before serving.
6. Top with fresh herbs and enjoy cold.
Tips:
Don’t overcook pasta: you want it firm so it holds up well.
Add-ins: Chickpeas, artichoke hearts, or sun-dried tomatoes work great too.
Vegan option: Omit the feta or use plant-based cheese.
Storage: Lasts up to 4 days in the fridge.
Frequently Asked Questions (FAQs)
Q: Can I add protein to make it a full meal?
A: Definitely. Grilled chicken, chickpeas, tuna, or shrimp are excellent protein-packed additions.
Q: What can I use instead of kalamata olives?
A: Black olives or green olives work just fine if you’re not into the bold flavor of Kalamatas.
Q: How do I keep the pasta from sticking together?
A: After boiling, rinse the pasta under cold water and toss with a tiny bit of olive oil before mixing into the salad.
Q: Can I freeze this salad?
A: Not recommended. The fresh vegetables and dressing don’t freeze and thaw well — it’s best enjoyed fresh or from the fridge.
Nutritional Information
Calories: ~355
Protein: ~9g
Carbs: ~46g
Fat: ~15g
Fiber: ~3g