Mediterranean Pasta Salad
Whole wheat pasta with cucumber, tomato, olives, feta, and lemon-olive oil dressing.
For 1 serving
Cook the whole wheat pasta until al dente
- Bring a large pot of water to a rolling boil
- Add the whole wheat pasta and cook for approximately 8 to 10 minutes
- Drain the pasta and rinse immediately with cold water to stop the cooking process
TIPRinsing whole wheat pasta helps remove excess starch and prevents the noodles from sticking together in a cold salad.Combine the fresh vegetables and feta cheese
In a large mixing bowl, combine the cooled pasta with the diced cucumber, halved cherry tomatoes, thinly sliced red onion, kalamata olives, and crumbled feta cheese.
Whisk the dressing and toss the salad
- Whisk together the extra virgin olive oil, lemon juice, and dried oregano in a small jar or bowl
- Pour the dressing over the pasta mixture and toss thoroughly to coat
- Garnish with fresh chopped parsley just before serving
TIPWait to add the parsley until the very end to keep the herb bright and flavorful.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Allow the salad to chill in the refrigerator for 30 minutes before serving to let the flavors fully develop.
- 2If the pasta seems dry after refrigerating, add a small squeeze of fresh lemon juice or a teaspoon of olive oil to refresh it.
- 3Slice the red onions very thinly and soak them in cold water for 5 minutes to remove their harsh bite.
Adapt it for your goals.
Vegan
Replace the feta cheese with seasoned chickpeas or a dollop of hummus for a creamy texture.
low sodiumLow sodium
Omit the kalamata olives and reduce the feta cheese by half, using extra lemon juice for brightness.
spicierSpicier
Whisk half a teaspoon of crushed red pepper flakes into the lemon-olive oil dressing.
Why this is on our healthy list.
High Fiber Content
Whole wheat pasta and fresh vegetables support healthy digestion and blood sugar stability.
Heart Healthy Fats
Extra virgin olive oil provides polyphenols and monounsaturated fats that support cardiovascular health.
Rich in Antioxidants
Tomatoes and parsley provide vitamins A and C to help reduce oxidative stress.
Frequently asked questions
Yes, this dish is rich in heart-healthy monounsaturated fats from olive oil and high in fiber from whole wheat pasta and fresh vegetables.



