Healthy Pasta Salad Recipe

I love this recipe because it perfectly combines fresh veggies and tangy feta with a light, zesty dressing, creating a vibrant and flavorful pasta salad that’s perfect for any gathering. Plus, it’s super easy to make ahead, which makes it a lifesaver for my busy lifestyle while still impressing friends and family.

My nutritious pasta salad is a vibrant, healthy dish jam-packed with flavor. I adore using 8 oz of whole wheat pasta for its fiber and sustenance.

With fresh veggies like cherry tomatoes, cucumber, and red bell pepper, this salad is a colorful, vitamin-rich dish. A hint of feta cheese, kalamata olives, and a zesty lemon-Olive oil dressing adds the perfect tang to finish off this dish.

Makes two large servings or four regular-sized servings.

Ingredients

Whole Wheat Pasta
Rich in fiber, gives long-lasting energy, and is a great source of intricate carbs.

Cherry Tomatoes
They are particularly high in antioxidants, especially lycopene, and have a deliciously sweet-tangy taste.

Cucumber
Dehydrated and calorie deficient, gives a wonderful, pleasurable, crunch to the salad.

Red Bell Pepper
Bursting with vitamin C; adds natural sweetness and bright, beautiful color.

Feta Cheese
Lends calcium and protein, boosting creaminess and providing a funky, cheesy tang.

Olive Oil
The body requires healthy fats, and these are also what give the salad a creamy, flavorful finish.

Lemon Juice
Provides a tangy, fresh tartness that livens up the dish.

Ingredient Quantities

• 8 oz whole wheat pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup red bell pepper, chopped
• 1/4 cup red onion, thinly sliced
• 1/4 cup black olives, sliced
• 1/4 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions

1. Prepare the whole wheat pasta following the package directions until it reaches a tender to the bite stage. Drain the pasta and splash it under cold running water to render it safe to handle and to halt any further cooking. Place the pasta in a bowl large enough for it to lay in a single layer and set it aside.

2. In a big mixing bowl, blend the cherry tomatoes, cucumber, red bell pepper, red onion, and black olives.

3. Add the cooled pasta to the bowl with the vegetables; mix gently to combine.

4. Whisk the olive oil, lemon juice, red wine vinegar, Dijon mustard, and minced garlic in a small bowl to make the dressing.

5. Spread the dressing on the pasta and vegetable mixture, ensuring everything is nicely coated. Then, serve.

6. Crumble the feta cheese and chop the fresh parsley. Add both to the salad. Toss gently to mix.

7. Add the appropriate amount of salt and pepper to the salad, tasting as you go to ensure it is seasoned well.

8. Place a lid over the salad and store it in the refrigerator. Let it macerate for at least a half hour. This is a good salad to make ahead.

9. Prior to serving, give the salad one last toss and adjust the seasoning, if necessary.

10. Chill the pasta salad or let it come to room temperature before serving, and enjoy!

Equipment Needed

1. Large pot
2. Colander
3. Large mixing bowl
4. Medium mixing bowl
5. Whisk
6. Measuring cups
7. Measuring spoons
8. Cutting board
9. Sharp knife
10. Mixing spoon or spatula
11. Storage container with lid

FAQ

• Can I use a different type of pasta?Certainly! You can replace whole wheat pasta with any kind of pasta, gluten-free, or regular, depending on what you like.

  These are some types of pasta you could use:

• Can I add protein to this salad?Indeed. Adding protein-rich foods like grilled chicken, chickpeas, or tuna is a great way to bolster the protein content.
• How long will this salad last in the refrigerator?You can keep the pasta salad in an airtight container in the refrigerator for up to 3 days.
• Can I make this salad vegan?Yes, just leave out the feta cheese or swap it for a vegan cheese substitute.
• Is it necessary to use fresh parsley?Bright flavor comes from fresh parsley, but in a pinch, dried parsley will suffice. If you can’t find fresh parsley, substitute dried parsley at a ratio of about 1:3. For 1/6 of a cup of fresh parsley, you’d use about 1 teaspoon of dried.
• Can I prepare the dressing in advance?Indeed, a jar of the dressing can be kept in the refrigerator for a week at most, when mixed and stored therein.
• What can I use instead of red wine vinegar?Red wine vinegar can be substituted with white wine vinegar or with apple cider vinegar.

Substitutions and Variations

Pasta made from whole wheat: Alternative, gluten-free pasta or chickpea pasta for varied texture.
Feta cheese: Replace it with goat cheese or omit it for a version that doesn’t contain dairy.
Black olives: Substitute green olives or capers for a zippy twist.
Onion, red: Replace with green onions or shallots for a milder taste.
Olive oil: Substitute with avocado oil for unique nutrition.

Pro Tips

1. Pasta Cooking Tip Cook the pasta slightly al dente, as it will absorb some dressing and soften more as it sits. Rinse it under cold water to stop the cooking process and prevent it from becoming mushy.

2. Dressing Enhancement To enhance the flavor of the dressing, consider adding a pinch of oregano or a splash of balsamic vinegar for depth. Allowing the garlic to sit in the lemon juice for a few minutes can also mellow its raw bite.

3. Vegetable Preparation For added flavor and texture, consider lightly toasting the red bell peppers in a dry pan before chopping. This brings out their sweetness and adds a subtle smoky profile to the salad.

4. Ingredient Variation Feel free to customize the salad by adding some protein like grilled chicken or chickpeas, which can make it more filling and nutritious.

5. Make-ahead Tip This salad tastes even better the next day as the flavors meld. If preparing ahead, store the feta cheese separately and add it just before serving to maintain its creamy texture.