Spinach Farfalle Pasta Salad

This Spinach Farfalle Pasta Salad is a light, flavorful dish that combines tender spinach with al dente bowtie pasta, fresh veggies, and a zesty homemade vinaigrette. It’s perfect for a healthy lunch, a picnic, or a refreshing side at dinner. The bright flavors and satisfying textures make it a go-to for any occasion.

Course: Lunch, Side Dish                            Cuisine: Mediterranean

Prep Time: 10 minutes                               Cook Time: 8 minutes

Total Time: 18 minutes                               Servings: 8

Calories: 320 kcal                                       Author: Siddhanath Metari

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

Spinach Farfalle Pasta Salad Recipe Video:

Ingredients:

1. 12 oz farfalle (bowtie) pasta
2. 4 cups fresh baby spinach, roughly chopped
3. 1 cup cherry tomatoes, halved
4. 1 small red onion, thinly sliced
5. 1/2 cup feta cheese, crumbled
6. 1/4 cup sunflower seeds or toasted pine nuts (for crunch)
7. 1/4 cup Kalamata olives, pitted and sliced (optional)
8. 1/4 cup Parmesan cheese, grated (optional)

For the Vinaigrette:

1. 1/4 cup olive oil
2. 2 tablespoons lemon juice (freshly squeezed)
3. 1 tablespoon red wine vinegar
4. 1 teaspoon Dijon mustard
5. 1 clove garlic, minced
6. Salt and pepper, to taste

Instructions:

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Cook the farfalle pasta according to the package instructions until it’s al dente. Drain the pasta and run it under cold water to cool it quickly. Set it aside.

Step 2: Make the Vinaigrette

While the pasta is cooking, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, and garlic in a small bowl. Season with salt and pepper to taste. Set the dressing aside.

Step 3: Prep the Salad Ingredients

Roughly chop the spinach and halve the cherry tomatoes. Thinly slice the red onion and crumble the feta cheese. If using Kalamata olives, slice them as well.

Step 4: Combine the Pasta and Veggies

In a large bowl, toss the cooled farfalle pasta with the chopped spinach, cherry tomatoes, red onion, and Kalamata olives (if using). The spinach will slightly wilt as it mixes with the pasta.

Step 5: Add the Dressing

Pour the prepared vinaigrette over the pasta and veggies. Toss everything together until the pasta and spinach are well coated in the dressing.

Step 6: Add the Feta and Crunch

Fold in the crumbled feta cheese and sunflower seeds or pine nuts for a nice bit of crunch. If you like, sprinkle some grated Parmesan cheese over the top for an extra layer of flavor.

Step 7: Taste and Adjust

Give the salad a taste and adjust the seasoning if necessary—add more salt, pepper, or a squeeze of lemon juice for brightness.

Step 8: Serve or Chill

You can serve the salad right away at room temperature, or let it chill in the fridge for about 30 minutes to let the flavors meld together. Either way, give it another toss before serving.

Tips:

• Protein Boost: Add some grilled chicken, shrimp, or chickpeas to turn this salad into a more filling main course.
• Add More Veggies: Throw in roasted bell peppers, cucumber, or artichoke hearts for added flavor and texture.
• Make Ahead: This salad is a great make-ahead dish. Just keep the dressing separate until you’re ready to serve, so the spinach stays fresh.
• Gluten-Free Option: Use your favorite gluten-free pasta to make this dish gluten-free without sacrificing flavor.

This Spinach Farfalle Pasta Salad is a refreshing, healthy dish that’s perfect for any time of year. It’s easy to make, full of fresh ingredients, and bursting with flavor.

Best dressing ideas?

Here are some great dressing ideas for various salads, from light vinaigrettes to creamy options:

1. Lemon Vinaigrette: A simple and fresh dressing made with lemon juice, olive oil, Dijon mustard, and a touch of honey or maple syrup. Add salt, pepper, and fresh herbs like parsley for a zesty, bright flavor. Perfect for green salads or Mediterranean dishes.
2. Balsamic Vinaigrette: This classic dressing combines balsamic vinegar, olive oil, garlic, and a bit of honey or Dijon mustard for balance. It’s slightly sweet, tangy, and works beautifully with salads featuring spinach, arugula, and goat cheese.
3. Creamy Caesar Dressing: Made with mayonnaise, Dijon mustard, lemon juice, garlic, and Parmesan cheese, this dressing is rich and flavorful. Anchovies (or Worcestershire sauce for a milder taste) give it a classic Caesar kick. Ideal for hearty Caesar salads.
4. Greek Yogurt Ranch: A healthier twist on classic ranch, using Greek yogurt instead of mayo for a lighter but still creamy texture. Add fresh dill, chives, garlic, lemon juice, and a little onion powder. It’s great on green salads or as a dip for veggies.
5. Honey Mustard Dressing: Sweet and tangy, this dressing combines honey, Dijon mustard, olive oil, and a little vinegar or lemon juice. It’s versatile and goes well with salads that include chicken, nuts, and greens.
6. Tahini Dressing: This creamy, nutty dressing is made with tahini (sesame paste), lemon juice, garlic, olive oil, and water to thin it out. You can add a touch of honey or maple syrup for sweetness. It’s perfect for grain salads, roasted vegetable salads, or Mediterranean dishes.
7. Avocado Lime Dressing: Blend ripe avocado with lime juice, olive oil, cilantro, and garlic for a creamy and refreshing dressing. It’s great for taco salads or anything with a Mexican flair.
8. Ginger Soy Dressing: A tangy, umami-packed dressing made with soy sauce, rice vinegar, fresh ginger, garlic, sesame oil, and a touch of honey. It pairs perfectly with Asian-style salads, slaws, or noodle dishes.

These dressings can easily be customized with herbs and spices to match your salad or dish.

Nutrition Information (per serving, based on 6 servings):

Health Benefits of Spinach Farfalle Pasta Salad:

1. Rich in Antioxidants: Spinach and tomatoes provide vitamins C and A, which protect cells from oxidative stress.
2. Supports Heart Health: Olive oil and sunflower seeds are rich in heart-healthy monounsaturated fats.
3. Boosts Immunity: The garlic and lemon juice in the vinaigrette contain immune-boosting properties.
4. Supports Bone Health: Feta and Parmesan cheeses are good sources of calcium, essential for strong bones.
5. Good Source of Fiber: Vegetables like spinach, tomatoes, and onions provide fiber, promoting digestive health.
6. Aids in Hydration: The water content in spinach and cucumber helps keep you hydrated.
7. Improves Skin Health: Vitamin E from sunflower seeds supports healthy skin and protects against UV damage.
8. Boosts Brain Health: Spinach contains folate, which helps maintain cognitive function.
9. Supports Eye Health: The beta-carotene in tomatoes helps protect against eye-related conditions.
10. Balances Blood Sugar: The fiber from vegetables and whole-grain or gluten-free pasta helps regulate blood sugar levels.

Storage Instructions:

• Refrigeration: Store in an airtight container in the fridge for up to 3 days.
• Dressing: If making ahead, store the vinaigrette separately to prevent the spinach from wilting.
• Freezing: Not recommended as the fresh veggies and spinach will lose texture upon thawing.

Reheat & Reuse Instructions:

Reheating:

• This salad is best enjoyed cold or at room temperature. However, if you want to warm it up, gently heat it in a skillet over low heat, stirring occasionally. Add a bit of olive oil to freshen up the dressing.

Reuse:

• Turn leftovers into a full meal by adding a protein like grilled chicken, tofu, or chickpeas.
• Refresh the salad with extra fresh spinach, tomatoes, or a squeeze of lemon juice before serving.

This Spinach Farfalle Pasta Salad is a versatile and refreshing dish that gets even better with a little creativity.

FAQ’s

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