Mediterranean Pasta Salad
Dive into a vibrant Mediterranean Pasta Salad that’s not only a feast for the eyes but also a wholesome choice for your meal prep! Bursting with the flavors of sun-ripened cherry tomatoes, crisp cucumbers, and tangy feta cheese, this dish is a delightful mix of textures and tastes. Toss it all together with a zesty olive oil dressing, and you've got a refreshing, satisfying salad that’s sure to elevate your lunch game!
Prep
15
min
Cook
30
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(5)
- a few spoonfuls of garlic hummus (45 ml)
- lemon juice (30 ml)
- halved tomatoes (240 ml)
- chopped cucumber, bell pepper, red onion (240 ml)
- a little bit of warm water to thin (60 ml)optional
🥛Dairy & Eggs(1)
- reduced fat feta cheese (120 ml)
🫙Pantry Staples(3)
- 1 can chickpeas or some diced rotisserie chickenoptionaldiced rotisserie chicken
- Kalamata olives (120 ml)
- protein pasta of choice I love @barillaus (240 ml)
🧂Spices & Seasonings(1)
- salt
📦Other(1)
- splash of olive juiceoptional
👨🍳 Instructions
- 1
Cook the protein pasta according to package instructions.
- 2
In a large bowl, combine the cooked pasta, chopped cucumber, bell pepper, red onion, halved tomatoes, chickpeas (or chicken), Kalamata olives, and feta cheese.
- 3
For the dressing, mix together garlic hummus, lemon juice, olive juice, salt, and warm water until smooth.
- 4
Pour the dressing over the pasta salad and mix well.
- 5
Serve immediately or store in the fridge for meal prep.
💡 Pro Tips
- ✓Cook pasta to al dente at 1 minute less than package directions, then shock it in ice water for 2 minutes before draining thoroughly, since residual heat continues gelatinizing starch and mushy pasta absorbs dressing poorly.timing1 minute less than package time
- ✓Salt your pasta water to 1-2% salinity because unsalted pasta stays bland at its core—salt only penetrates during cooking when starch granules are absorbing water, not after.technique1-2% salinity
- ✓Whisk the hummus-based dressing with warm water (about 100-110°F) rather than cold, since warm water thins tahini's fat content more evenly and prevents the dressing from seizing into a thick paste.technique100-110°F
- ✓Salt the chopped cucumber and let it sit in a colander for 10 minutes before adding it to the salad, since this draws out excess water via osmosis and prevents a watery, diluted dressing.ingredient10 minutes
- ✓If meal prepping, store the dressing separately and combine just before serving because feta and pasta will absorb the acidic lemon-olive juice mixture over time, turning the salad soggy within 24 hours.timing24 hours
Share this recipe
Prep
15
min
Cook
30
min
Serves
4
people
Level
beginner
Share this recipe
Mediterranean Pasta Salad
Dive into a vibrant Mediterranean Pasta Salad that’s not only a feast for the eyes but also a wholesome choice for your meal prep! Bursting with the flavors of sun-ripened cherry tomatoes, crisp cucumbers, and tangy feta cheese, this dish is a delightful mix of textures and tastes. Toss it all together with a zesty olive oil dressing, and you've got a refreshing, satisfying salad that’s sure to elevate your lunch game!
📝 Ingredients
Serves 4🥬Fresh Produce(5)
- a few spoonfuls of garlic hummus (45 ml)
- lemon juice (30 ml)
- halved tomatoes (240 ml)
- chopped cucumber, bell pepper, red onion (240 ml)
- a little bit of warm water to thin (60 ml)optional
🥛Dairy & Eggs(1)
- reduced fat feta cheese (120 ml)
🫙Pantry Staples(3)
- 1 can chickpeas or some diced rotisserie chickenoptionaldiced rotisserie chicken
- Kalamata olives (120 ml)
- protein pasta of choice I love @barillaus (240 ml)
🧂Spices & Seasonings(1)
- salt
📦Other(1)
- splash of olive juiceoptional
👨🍳 Instructions
- 1
Cook the protein pasta according to package instructions.
- 2
In a large bowl, combine the cooked pasta, chopped cucumber, bell pepper, red onion, halved tomatoes, chickpeas (or chicken), Kalamata olives, and feta cheese.
- 3
For the dressing, mix together garlic hummus, lemon juice, olive juice, salt, and warm water until smooth.
- 4
Pour the dressing over the pasta salad and mix well.
- 5
Serve immediately or store in the fridge for meal prep.
💡 Pro Tips
- ✓Cook pasta to al dente at 1 minute less than package directions, then shock it in ice water for 2 minutes before draining thoroughly, since residual heat continues gelatinizing starch and mushy pasta absorbs dressing poorly.timing1 minute less than package time
- ✓Salt your pasta water to 1-2% salinity because unsalted pasta stays bland at its core—salt only penetrates during cooking when starch granules are absorbing water, not after.technique1-2% salinity
- ✓Whisk the hummus-based dressing with warm water (about 100-110°F) rather than cold, since warm water thins tahini's fat content more evenly and prevents the dressing from seizing into a thick paste.technique100-110°F
- ✓Salt the chopped cucumber and let it sit in a colander for 10 minutes before adding it to the salad, since this draws out excess water via osmosis and prevents a watery, diluted dressing.ingredient10 minutes
- ✓If meal prepping, store the dressing separately and combine just before serving because feta and pasta will absorb the acidic lemon-olive juice mixture over time, turning the salad soggy within 24 hours.timing24 hours