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Mediterranean Pasta Salad

Mediterranean Pasta Salad: A Fresh, Flavorful Summer Delight

This Mediterranean Pasta Salad is a quick, nutritious option for summer, featuring vibrant veggies, sun-dried tomatoes, and tangy Kalamata olives.
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Prep Time 15 minutes
Cook Time 10 minutes
Chilling Time 30 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad Base
  • 8 ounces Fusilli Pasta Substitute with whole wheat or gluten-free pasta if desired.
  • 1 cup Asparagus Can be replaced with green beans if preferred.
  • 1/2 cup Mixed Seeds Sunflower or pumpkin seeds work well as alternatives.
  • 1 cup Cherry Tomatoes Grape tomatoes can be a substitute.
  • 1 medium Cucumber Bell peppers can be used for added color.
  • 1/2 cup Radishes Omit for a milder taste.
  • 1/2 cup Black Olives (Kalamata) Feel free to use any variety you love.
  • 1/2 cup Corn Optional for a lower-carb version.
  • 1/2 cup Sun-Dried Tomatoes Fresh tomatoes can be used in a pinch.
For the Greens
  • 1 cup Basil Leaves Switch with parsley or mint if unavailable.
  • 2 cups Rocket (Arugula) Use spinach as a milder substitute.
For the Dressing
  • 1/4 cup Extra Virgin Olive Oil
  • 3 tablespoons Balsamic Vinegar Adjust acidity to taste.
  • 1 tablespoon Dijon Mustard
  • 1 tablespoon Soy Sauce (optional) Use coconut aminos for soy-free.

Equipment

  • Large pot
  • Skillet
  • Mixing bowl
  • small bowl
  • colander

Method
 

Salad Preparation
  1. Cook the fusilli pasta in a large pot of salted boiling water for 8-10 minutes until al dente. Drain and rinse with cold water.
  2. Sauté cut asparagus in a skillet with olive oil for 4-5 minutes until lightly browned and tender. Set aside to cool.
  3. Toast mixed seeds in a dry pan for 3-4 minutes until golden. If using soy sauce, add it in the last minute.
  4. Wash and chop cherry tomatoes, radishes, basil, and cucumber. Cut sun-dried tomatoes into bite-sized pieces.
  5. In a mixing bowl, combine pasta, asparagus, tomatoes, radishes, cucumber, sun-dried tomatoes, olives, corn, and toasted seeds.
  6. Whisk olive oil, balsamic vinegar, mustard, and salt in a small bowl. Adjust seasoning to taste.
  7. Pour the dressing over the salad and toss gently to coat the ingredients.
  8. Garnish with sesame seeds or lemon zest and serve immediately, or chill for 30 minutes before serving.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 10gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 15gSodium: 400mgPotassium: 450mgFiber: 6gSugar: 5gVitamin A: 1000IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Preparing the salad a day prior enhances flavor. Ensure asparagus is tender but crisp. Monitor seed toasting to avoid burning.

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