Mediterranean Farfalle Pasta Salad

This Mediterranean Farfalle Pasta Salad is a refreshing, vibrant dish packed with fresh vegetables, tangy feta cheese, and briny olives. It’s a perfect choice for a light lunch, a potluck, or a summer BBQ. The bowtie pasta serves as the perfect base for all those delicious Mediterranean flavors.

Course: Lunch                                     Side Dish Cuisine: Mediterranean

Prep Time: 10 minutes                       Cook Time: 8 minutes

Total Time: 18 minutes                       Servings: 8

Author: Siddhanath Metkari

Recipe Tools You Use:

1. Garlic Press
2. Wire whisk
3. a big pot
4. Sharp knife
5. bowl
6. skillet
7. kitchen tongs
8. oven

Mediterranean Farfalle Pasta Salad Recipe Video:

Ingredients:

1. 12 oz farfalle (bowtie) pasta
2. 1/2 cup olive oil
3. 1/4 cup red wine vinegar
4. 1 tablespoon lemon juice
5. 1 teaspoon dried oregano
6. 1-pint cherry tomatoes, halved
7. 1 cucumber, diced
8. 1/2 cup Kalamata olives, pitted and sliced
9. 1/2 cup red onion, thinly sliced
10. 1/4 cup sun-dried tomatoes, chopped
11. 1/2 cup feta cheese, crumbled
12. 1/4 cup fresh parsley, chopped
13. Salt and pepper, to taste

Instructions:

Step 1: Cook the Pasta

Start by bringing a large pot of salted water to a boil. Cook the farfalle pasta according to the package instructions until al dente. Drain, rinse under cold water to stop the cooking process, and set aside.

Step 2: Make the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, and dried oregano. Season with salt and pepper to taste. This will be your Mediterranean-style dressing.

Step 3: Prep the Veggies

While the pasta is cooking, prep your vegetables. Halve the cherry tomatoes, dice the cucumber, slice the Kalamata olives and red onion, and chop the sun-dried tomatoes.

Step 4: Toss the Pasta with Veggies

In a large mixing bowl, combine the cooled farfalle pasta, cherry tomatoes, cucumber, Kalamata olives, red onion, and sun-dried tomatoes.

Step 5: Add the Dressing

Pour the prepared dressing over the pasta salad and toss everything together until well-coated. Make sure all the pasta and veggies get a nice coating of that Mediterranean goodness.

Step 6: Add the Feta and Herbs

Gently fold in the crumbled feta cheese and chopped parsley. The feta adds a creamy, tangy flavor, while the parsley adds freshness to balance the dish.

Step 7: Taste and Adjust

Give the salad a taste and adjust the seasoning with more salt and pepper if needed. You can also add more lemon juice or vinegar for extra tang if you like.

Step 8: Chill or Serve

You can serve this pasta salad right away at room temperature, or chill it in the fridge for about 30 minutes to let the flavors really come together. Toss again before serving to ensure everything is well mixed.

Tips:

• Add Protein: Turn this into a full meal by adding grilled chicken, shrimp, or even some chickpeas for a plant-based protein boost.
• Mix in More Veggies: Feel free to toss in roasted red peppers, artichoke hearts, or spinach for extra veggies.
• Make It Ahead: This pasta salad is perfect for meal prep. It stores well in the fridge for 2-3 days, making it great for quick lunches or an easy grab-and-go dinner.
• Gluten-Free Option: Simply swap out the farfalle for a gluten-free pasta to make this dish gluten-free.

This Mediterranean Farfalle Pasta Salad is packed with flavors from the Mediterranean—bright, tangy, and refreshing, it’s perfect for any occasion.

Nutrition Information (per serving):

Health Benefits:

1. Heart Health: Olive oil is rich in monounsaturated fats, which can help improve heart health by lowering bad cholesterol.
2. Antioxidant Power: Tomatoes, red onions, and olive oil are high in antioxidants, which protect cells from oxidative damage.
3. Bone Health: Feta cheese is a good source of calcium and phosphorus, essential for strong bones and teeth.
4. Supports Digestion: Cucumbers are high in water and fiber, promoting healthy digestion and hydration.
5. Weight Management: The fiber from the vegetables and whole grains helps with satiety, aiding in weight management.
6. Blood Pressure Regulation: The potassium in tomatoes and cucumbers can help balance sodium levels, promoting healthy blood pressure.
7. Anti-inflammatory: Olive oil and oregano have anti-inflammatory properties, which may help reduce the risk of chronic diseases.
8. Boosts Immune System: Vitamin C from the vegetables helps boost the immune system and supports skin health.
9. Promotes Eye Health: The vitamin A in tomatoes supports eye health and helps prevent macular degeneration.
10. Muscle Function: The potassium and magnesium content from the vegetables help with muscle function and prevent cramps.

Storage Instructions:

• Refrigerator: Store the Mediterranean Farfalle Pasta Salad in an airtight container in the fridge for up to 3 days.
• Freezer: Not recommended to freeze due to the fresh veggies and feta cheese, which don’t retain texture after thawing.

Reheat & Reuse Instructions:

• Reheat: This salad is best served cold or at room temperature. If you’d like it slightly warm, gently warm in the microwave for 20-30 seconds. Avoid overheating as it may affect the freshness of the vegetables.
• Reuse: Freshen up leftovers by adding a little more olive oil or lemon juice, and tossing well before serving. You can also add some fresh veggies like spinach or arugula, or toss in protein like chicken or chickpeas to change it up for another meal.

Vegan substitute ideas?

Here are some vegan substitute ideas for the Mediterranean Farfalle Pasta Salad recipe:

1. Feta Cheese: Swap out the feta cheese for a plant-based feta alternative made from tofu or almonds. You can also use crumbled tofu seasoned with lemon juice, salt, and nutritional yeast to mimic the tangy flavor.
2. Olive Oil: Olive oil is already vegan, so no need to substitute this ingredient! However, you can use avocado oil or hemp seed oil if you want to try different healthy oils.
3. Protein: To make the salad more filling, add a vegan protein source like chickpeas, cannellini beans, or grilled tofu instead of adding meats like grilled chicken or shrimp.
4. Pine Nuts: If you’d like to keep this salad nut-free, consider replacing pine nuts with sunflower seeds or pumpkin seeds (pepitas), which still provide a crunchy texture.
5. Pasta: If you’re looking to increase the nutrient density, you can switch regular pasta with whole-wheat or gluten-free pasta for a healthier option. Many pasta brands also offer vegan-friendly options.
6. Sun-dried Tomatoes: Use oven-roasted tomatoes or fresh cherry tomatoes if you prefer to avoid oil-packed sun-dried tomatoes.

By making these substitutions, you’ll have a delicious, fully vegan Mediterranean Farfalle Pasta Salad that retains all the refreshing, bold flavors.

FAQ’s

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