Healthy Pasta Salad with Mediterranean Flavors
A vibrant and satisfying Mediterranean-inspired pasta salad featuring whole grain fusilli, fresh vegetables, creamy feta, and herb-laced lemon dressing, ready in 27 minutes for a light yet substantial meal.
- Prep Time: 15
- Cook Time: 12
- Total Time: 27
- Yield: 6 servings 1x
- Category: Recipes
- Method: Raw/Blending
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
3 cups uncooked fusilli pasta
2 heaping cups halved cherry tomatoes
1½ cups cooked chickpeas (canned, drained and rinsed)
2 cups arugula
1 cup chopped Persian cucumbers
1 cup crumbled feta cheese
1 cup fresh basil leaves
½ cup fresh parsley
½ cup chopped fresh mint
¼ cup toasted pine nuts
¼ cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon minced garlic
1 teaspoon red pepper flakes
2 teaspoons herbes de Provence
Salt to taste
Instructions
Bring a large pot of salted water to a boil
Cook fusilli pasta 2 minutes less than package instructions for al dente texture
Drain pasta and toss with 1 tbsp olive oil to prevent clumping
Meanwhile, whisk remaining 3 tbsp olive oil, lemon juice, Dijon mustard, garlic, red pepper flakes, and herbes de Provence in a medium bowl
In another large bowl, combine pasta, cherry tomatoes, chickpeas, arugula, cucumbers, and ½ cup herbs (basil, parsley, mint)
Pour dressing over salad and toss gently
Top with feta, remaining herbs, and toasted pine nuts
Season with salt before serving
Notes
Cook pasta 1-2 minutes longer for heartier texture
Toast pine nuts in a dry skillet 2-3 minutes for enhanced flavor
For vegan option substitute feta with crumbled tofu or vegan cheese
Store in airtight container (without dressing) up to 24 hours
Nutrition
- Serving Size: 1 cup
- Calories: 320
- Sugar: 4g
- Sodium: 650mg
- Fat: 18g
- Saturated Fat: 4g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 10g
- Cholesterol: 25mg
Find it online: https://glazerush.com/healthy-pasta-salad-recipes/