Mediterranean Pasta Salad (Whole Wheat)

Mediterranean Pasta Salad made with whole wheat pasta is a refreshing, wholesome dish full of vibrant colors and bold flavors. Featuring crisp vegetables, briny olives, tangy feta, and a light homemade dressing, it’s ideal for warm-weather meals, gatherings, or simple weekday lunches. The use of whole wheat pasta adds a hearty, nutty undertone while boosting the nutritional value.

Why You’ll Love This Recipe

• Whole Grain Goodness: Whole wheat pasta is rich in fiber and nutrients, offering a more health-conscious twist on classic pasta salad.
• Bright and Zesty Flavors: Fresh vegetables, olives, and a lemon-oregano vinaigrette create a delicious Mediterranean flavor profile.
• Great for Meal Prep: This salad stores well and tastes even better the next day as the flavors blend together.
• Flexible and Customizable: Easily adaptable with your favorite vegetables or protein additions to suit any preference.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Whole wheat rotini or fusilli pasta
• Cherry tomatoes, halved
• English cucumber, diced
• Red bell pepper, diced
• Red onion, thinly sliced
• Kalamata olives, pitted and sliced
• Feta cheese, crumbled
• Fresh parsley, chopped

For the Dressing:

• Olive oil
• Fresh lemon juice
• Red wine vinegar
• Dijon mustard
• Garlic, minced
• Dried oregano
• Salt
• Black pepper

Directions

1. Cook the Pasta: Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse under cold water to stop the cooking process.
2. Prepare the Vegetables: While the pasta cooks, chop the cherry tomatoes, cucumber, bell pepper, onion, and olives. Crumble the feta and chop the parsley.
3. Make the Dressing: In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until emulsified.
4. Assemble the Salad: In a large mixing bowl, combine the cooled pasta, vegetables, olives, feta, and parsley. Pour the dressing over the salad and toss to coat evenly.
5. Chill and Serve: Cover and refrigerate the salad for at least 30 minutes to allow flavors to meld. Toss again before serving.

Servings and Timing

• Servings: 6
• Preparation Time: 20 minutes
• Cooking Time: 10 minutes
• Chill Time (optional): 30 minutes
• Total Time: 30–40 minutes

Variations

• Add Protein: Include grilled chicken, chickpeas, or tuna for a more filling meal.
• Make it Vegan: Omit feta or use a plant-based feta alternative.
• Swap the Herbs: Try fresh dill or basil in place of parsley for a different flavor.
• Use Different Veggies: Add artichoke hearts, roasted red peppers, or sun-dried tomatoes for variety.

Storage and Reheating

• Storage: Store the pasta salad in an airtight container in the refrigerator for up to 4 days.
• Reheating: This salad is best served cold or at room temperature. If needed, bring it to room temperature before serving. Avoid microwaving.

FAQs

Can I make this pasta salad ahead of time?

Yes, it’s actually better when made ahead. The flavors have time to blend and develop after chilling.

What type of pasta works best?

Short shapes like rotini, fusilli, or penne work well, especially whole wheat versions that hold their texture after chilling.

Can I use bottled dressing?

You can, but homemade dressing provides fresher flavor and fewer preservatives.

How do I keep the pasta from sticking?

Rinse the pasta with cold water after cooking and toss it with a little olive oil before combining with other ingredients.

Is this recipe gluten-free?

No, but it can be made gluten-free by using certified gluten-free pasta.

Can I use a different cheese?

Yes, goat cheese or mozzarella balls are good alternatives if feta is not preferred.

How do I make it spicier?

Add crushed red pepper flakes or diced jalapeños for a kick.

What can I serve with Mediterranean pasta salad?

It pairs well with grilled meats, fish, or a light soup for a complete meal.

Will the vegetables get soggy?

The vegetables hold up well for a couple of days, especially when the salad is stored properly in the fridge.

Can I freeze this pasta salad?

Freezing is not recommended as the texture of the vegetables and pasta may become unpleasant after thawing.

Conclusion

Mediterranean Pasta Salad with Whole Wheat Pasta is a vibrant, flavorful, and nourishing dish that comes together easily and offers great versatility. Whether enjoyed as a side dish or a light main, it’s perfect for any occasion and can be made ahead for added convenience. With its combination of wholesome ingredients and Mediterranean flair, it’s sure to become a favorite in your recipe rotation

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