Mediterranean Pasta Salad

Health score
19%
Mediterranean Pasta Salad
22 min.
8
334kcal

Suggestions


If you're looking for a dish that perfectly encapsulates the vibrant flavors of the Mediterranean, look no further than this Mediterranean Pasta Salad! Quick and easy to prepare in just 22 minutes, this salad is a delightful option for gatherings, whether it’s a sunny picnic, a cozy family lunch, or a potluck with friends. Bursting with fresh ingredients, this dish not only pleases the palate but also provides the nutritional benefits of wholesome components.

This pasta salad features a wonderful combination of sun-dried tomatoes and briny olives, which bring a depth of flavor that will transport you straight to the sun-soaked shores of the Mediterranean. Add in the creamy feta and aromatic basil, and you have a dish that's as refreshing as it is satisfying. The right balance of olive oil, red wine vinegar, and lemon juice creates a zesty dressing that elevates every single bite.

Low in calories but high in taste, each serving packs only 334 kcal, making it a fantastic option for those mindful of their dietary choices. With a perfect balance of protein, healthy fats, and carbs, this salad serves as a versatile side dish or a filling main course. So gather your ingredients and let's whip up this delightful Mediterranean Pasta Salad that everyone will love!

Ingredients

  • 0.5 cup olives green black pitted chopped
  • cup feta crumbled
  • large basil leaves fresh
  • tablespoons juice of lemon 
  • cup oil-packed sun-dried tomatoes drained chopped
  • 0.5 cup olive oil 
  • pound soup noodles shell-shaped
  • 0.3 cup red wine vinegar 
  • servings salt and pepper 

Equipment

  • bowl
  • pot

Directions

  1. Bring a large pot of salted water to a boil over high heat.
  2. Add pasta and bring back to a boil. Cook, stirring often, until pasta is tender but not mushy, 10 to 12 minutes.
  3. Drain and rinse under cold running water.
  4. Drain again.
  5. Transfer to a large bowl and add tomatoes, olives and feta. Stir in olive oil, vinegar and lemon juice.
  6. Add basil, toss well and season with salt and pepper.
  7. Serve at room temperature.

Nutrition Facts

Calories334kcal
Protein14.35%
Fat24.79%
Carbs60.86%

Properties

Glycemic Index
21.13
Glycemic Load
19.01
Inflammation Score
-5
Nutrition Score
13.806086913399%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.06mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:333.97kcal
16.7%
Fat:9.3g
14.31%
Saturated Fat:3.25g
20.34%
Carbohydrates:51.35g
17.12%
Net Carbohydrates:47.55g
17.29%
Sugar:6.83g
7.58%
Cholesterol:16.69mg
5.56%
Sodium:557.99mg
24.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.11g
24.22%
Selenium:39.48µg
56.41%
Manganese:0.79mg
39.43%
Phosphorus:220.79mg
22.08%
Copper:0.38mg
18.92%
Potassium:621.4mg
17.75%
Magnesium:62.03mg
15.51%
Vitamin B2:0.26mg
15.35%
Fiber:3.8g
15.21%
Calcium:125.47mg
12.55%
Iron:2.22mg
12.32%
Vitamin B3:2.42mg
12.11%
Zinc:1.62mg
10.83%
Vitamin B6:0.21mg
10.54%
Vitamin B1:0.16mg
10.36%
Vitamin K:9.92µg
9.45%
Vitamin C:6.96mg
8.44%
Vitamin B5:0.72mg
7.2%
Folate:26.86µg
6.72%
Vitamin E:0.82mg
5.45%
Vitamin B12:0.32µg
5.28%
Vitamin A:256.42IU
5.13%
Source:My Recipes