Looking for a fresh and flavorful dish to add to your summer menu? This Mediterranean Pasta Salad with Lemon-Oregano Vinaigrette is a perfect choice that combines nutritious ingredients and bright, zesty flavors. The lemon-oregano vinaigrette is the star of this dish, providing a tangy and aromatic kick that brings all the elements together beautifully.
You'll start by cooking 12 ounces of penne or rotini pasta until it's perfectly al dente. Once cooled, the pasta gets tossed with a colorful mix of cherry tomatoes, diced cucumber, thinly sliced red onion, Kalamata olives, and crumbled feta cheese. The variety of textures and flavors creates a harmonious blend that is as satisfying as it is visually appealing.
To make the vinaigrette, simply whisk together extra-virgin olive oil, fresh lemon juice, lemon zest, minced garlic, and dried oregano, seasoned with salt and pepper. This easy-to-make dressing adds a refreshing and herby note to the salad, making it a delightful dish you can enjoy as a main course or a side. Chill the salad for at least 30 minutes to allow the flavors to meld, then serve it cold for a truly refreshing experience.
Table of Contents
The Mediterranean Diet and Pasta
The Mediterranean diet emphasizes the consumption of fresh, whole foods like vegetables, fruits, nuts, legumes, grains, fish, and olive oil. It is well-known for its health benefits, including improved heart health and reduced risk of chronic diseases.
Pasta plays a significant role in this diet. It provides a versatile base for various dishes, allowing you to incorporate a wide range of vegetables, lean proteins, and healthy fats.
Including pasta in the Mediterranean diet is easy. Opt for whole-grain pasta when possible for added fiber and nutrients. Pair it with colorful veggies like tomatoes and cucumbers, which add vitamins and antioxidants.
Pasta is often combined with healthy fats, like extra-virgin olive oil, which is a staple in Mediterranean cuisine. Olive oil not only enhances the flavor but also offers heart-healthy monounsaturated fats.
The addition of ingredients like Kalamata olives and feta cheese enriches the nutritional profile of your pasta dish. Olives provide beneficial fats and antioxidants, while feta adds protein and calcium.
When making a Mediterranean pasta salad, a light and zesty Lemon-Oregano Vinaigrette pulls the flavors together. The dressing made with olive oil, fresh lemon juice, and dried oregano is both tasty and nutritious.
Remember to keep your pasta dishes balanced. Combine them with plenty of vegetables and protein sources like feta or grilled chicken to ensure a well-rounded meal.
Chill your pasta salads before serving to allow the flavors to meld and develop. This makes your dish even more delightful and refreshing.
Pasta Salad Base
A well-made pasta salad starts with selecting the right type of pasta and cooking it properly. These steps ensure your salad has the perfect texture and absorbs the vinaigrette flavors well.
Selecting the Right Pasta
Choosing the right pasta shape is key. Short pasta shapes like rotini, fusilli, and penne work well because they hold the dressing and mix with the other ingredients effectively.
Tortellini can also add a delightful texture and flavor. When selecting pasta, look for something that is sturdy and won't fall apart when mixed with the veggies and vinaigrette.
Cooking Pasta to Perfection
Cooking the pasta to "al dente" is crucial. Follow the package instructions, usually around 8-10 minutes in boiling, salted water. Adding enough salt to the cooking water, about 1 tablespoon per gallon, ensures that the pasta is flavorful.
After cooking, drain the pasta and rinse it briefly under cold water to stop the cooking process and cool it for the salad. Make sure the pasta is well-drained to avoid a watery salad.
Lemon-Oregano Vinaigrette
Crafting a flavorful Lemon-Oregano Vinaigrette for your Mediterranean Pasta Salad is easy with a few key ingredients. By using fresh lemon juice and dried oregano, you'll ensure a zesty, aromatic dressing that elevates the taste of your dish.
Choosing Your Ingredients
Start with extra-virgin olive oil, which adds a rich, smooth base. Opt for fresh lemon juice for a bright, tangy flavor, and don't forget the lemon zest to enhance the citrus notes.
Use dried oregano for its strong, herbal taste. Garlic should be minced finely to distribute evenly. Select either red wine vinegar or apple cider vinegar for a slight acidic bite. Season with salt and pepper to taste. Optionally, add a touch of honey or dijon mustard for a bit of sweetness or depth.
Preparing the Vinaigrette
Combine ¼ cup extra-virgin olive oil, 2 tbsp fresh lemon juice, and 1 tsp lemon zest in a small bowl or jar. Add 1 clove minced garlic and 1 tsp dried oregano. Sprinkle a pinch of salt and pepper.
Whisk or shake the mixture until well emulsified. The dressing should look slightly thickened and blended. Adjust seasoning if needed.
This vinaigrette can be made ahead and stored in the fridge. Give it a good shake before using. It’s perfect for your salad, giving it a fresh and vibrant taste.
Assembling the Salad
Creating a Mediterranean Pasta Salad with Lemon-Oregano Vinaigrette involves mixing fresh vegetables, herbs, and proteins to create a flavorful and colorful dish. Follow these steps for a perfect salad.
Mixing Ingredients
Start with 12 oz. of cooked penne or rotini pasta. Ensure it is cooled by rinsing it under cold water. This keeps it from sticking together.
Next, mix 1 cup of halved cherry tomatoes, 1 cup of diced cucumber, and ½ cup of thinly sliced red onion in a large bowl. For extra flavor, add ½ cup of pitted and halved Kalamata olives. These ingredients provide the base of your salad.
Add crumbled feta cheese. Around ½ cup should suffice, lending both creaminess and a slight tang. Combine these ingredients with the cooked pasta, ensuring a good mix.
Adding Freshness with Herbs
Herbs add freshness and a burst of flavor. For this salad, use oregano, parsley, and basil. Chop the herbs finely to blend seamlessly with the other ingredients.
Start with 1 tsp of dried oregano mixed into the salad. For parsley and basil, about ¼ cup of each, chopped fresh, will bright up the flavors.
Sprinkle these chopped herbs over the salad, ensuring every bite offers herby notes. Fresh lemon juice also enhances this freshness. Squeeze about 2 tbsp of lemon juice over the salad and mix gently.
Adding Proteins to the Salad
Optional proteins make this salad more filling. Popular choices include shrimp and chicken.
If using shrimp, cook and cool it before adding to the salad. Around 1 cup of small or medium shrimp works well. For chicken, use grilled and sliced breast, approximately 1 cup.
Stir in your chosen protein, making sure it is evenly distributed. This ensures every serving has a bit of protein, making the salad hearty and satisfying.
RECIPE: Mediterranean Pasta Salad with Lemon-Oregano Vinaigrette
Ingredients
Pasta:
- 12 oz. penne or rotini pasta
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- ½ cup feta cheese, crumbled
Lemon-Oregano Vinaigrette:
- ¼ cup extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 clove garlic, minced
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
Cook the Pasta:
Bring a large pot of salted water to a boil. Cook the pasta until al dente, as per package instructions. Drain and rinse under cold water to stop the cooking process. Set aside.
Prepare the Dressing:
In a small bowl or a jar, mix the olive oil, lemon juice, lemon zest, minced garlic, dried oregano, salt, and pepper. Whisk or shake well until the ingredients blend together.
Assemble the Salad:
In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, and crumbled feta cheese.
Dress the Salad:
Pour the lemon-oregano vinaigrette over the pasta salad. Toss gently to ensure all ingredients are coated evenly with the dressing.
Chill and Serve:
Refrigerate the pasta salad for at least 30 minutes. This allows the flavors to meld. Serve the salad cold.
Serving and Pairing
This Mediterranean Pasta Salad with Lemon-Oregano Vinaigrette is perfect for various settings, from a light lunch to a side dish at dinner. Pairing this flavorful dish with the right accompaniments can enhance your dining experience.
Serving Suggestions
Serve this salad as a side dish or a main course. For lunch, it makes a refreshing meal on its own. Add a simple green salad, like spinach or arugula, for extra greens. To elevate it for dinner, place it next to grilled meats or seafood.
Refrigerate the salad for at least 30 minutes before serving. This helps meld the flavors and ensures a crisp, refreshing bite. Serving it cold also contrasts nicely with warm dishes you might pair it with.
Pairing with Proteins
Combining this salad with proteins transforms it into a more substantial meal. Grilled chicken or shrimp makes excellent choices. The light, citrusy notes of the vinaigrette pair particularly well with these proteins.
For a more hearty option, try grilled lamb chops or beef kebabs. Vegetarians can consider adding grilled portobello mushrooms or chickpeas to the mix. These options enrich the meal without overpowering the salad's fresh flavors.
Pairing with Beverages
Refresh your palate with a drink that complements the Mediterranean flavors. A chilled glass of white wine like a Sauvignon Blanc or Pinot Grigio works well. These wines enhance the lemon and oregano in the vinaigrette.
For non-alcoholic choices, sparkling water with a slice of lemon is perfect. Iced tea, particularly herbal or lightly sweetened, also offers a refreshing contrast. Remember to choose beverages that don’t overshadow the salad’s vibrant, fresh taste.
Storage and Nutrition
Mediterranean Pasta Salad with Lemon-Oregano Vinaigrette is not only delicious but also nutritious and easy to store. Learn the best ways to keep it fresh and its nutritional benefits.
Proper Storage
To keep your Mediterranean Pasta Salad fresh, store it in an airtight container. This prevents it from absorbing other flavors and keeps it crisp.
Refrigerate the salad as soon as possible. It can last up to 3-4 days in the fridge. Make sure to give it a good stir before serving. If you want to store the dressing separately, keep it in a jar with a tight lid, and shake it before each use.
Nutritional Information
This salad is packed with nutrients. Here's a breakdown of its nutritional content per serving:
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Fat | 18 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 14 g |
| Carbohydrates | 35 g |
| Fiber | 4 g |
| Protein | 7 g |
| Sodium | 500 mg |
| Potassium | 300 mg |
| Vitamin A | 15% of DV |
| Vitamin C | 20% of DV |
| Calcium | 10% of DV |
| Iron | 8% of DV |
| Cholesterol | 15 mg |
The extra-virgin olive oil provides healthy unsaturated fats, including monounsaturated and polyunsaturated fats, which are good for heart health. The veggies add fiber and essential vitamins like Vitamin A and Vitamin C.
Feta cheese offers calcium and protein but keep an eye on the sodium content if you're watching your salt intake. Enjoy this salad as part of a balanced diet to reap its nutritional benefits.
Frequently Asked Questions
To help you perfect your Mediterranean Pasta Salad with Lemon-Oregano Vinaigrette, here are some common questions about the ingredients, preparation, and variations you can try to cater to different dietary needs.
What are the key ingredients for a Mediterranean pasta salad?
The essential ingredients include cooked pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese. These combine to create a fresh and flavorful base for the salad.
Which types of pasta are best suited for making a Mediterranean pasta salad?
Rotini and penne are excellent choices. Their ridges hold onto the dressing, ensuring a well-coated and flavorful salad.
How do you make a lemon-oregano vinaigrette for pasta salad?
To make the vinaigrette, mix ¼ cup extra-virgin olive oil, 2 tbsp fresh lemon juice, 1 tsp lemon zest, 1 minced garlic clove, and 1 tsp dried oregano. Add salt and pepper to taste.
Can the vinaigrette be made ahead of time, and how should it be stored?
Yes, you can make the vinaigrette ahead of time. Store it in an airtight container in the refrigerator for up to one week. Shake well before using.
What other vegetables or proteins could be added to enhance the salad?
You can add bell peppers, artichoke hearts, or roasted red peppers for more flavor. For added protein, consider grilled chicken, chickpeas, or shrimp.
Can I add sun-dried tomatoes to the salad?
Yes, sun-dried tomatoes add a tangy and rich flavor. Make sure they are well-drained and chopped before adding them to the salad.
How can this recipe be adapted for someone who follows a dairy-free, vegan, or keto diet?
For dairy-free or vegan diets, omit the feta cheese or use a dairy-free alternative. For a keto version, use zucchini noodles instead of pasta and ensure any additional ingredients are low in carbs.
What variations can be made to a traditional Mediterranean pasta salad?
Try adding different types of olives, such as green or black olives. You can also use different herbs like fresh basil or dill for a unique twist.
Is a Greek pasta salad similar to a Mediterranean pasta salad?
Yes, a Greek pasta salad is a type of Mediterranean pasta salad. It typically includes ingredients like tomatoes, cucumbers, olives, and feta, similar to this recipe.
How do you keep pasta from getting mushy in salads?
Cook the pasta until it is al dente and rinse it in cold water immediately after draining. This stops the cooking process and helps keep the pasta firm.
What is the best way to store leftovers, and how long will they stay fresh?
Store leftovers in an airtight container in the refrigerator. The salad will stay fresh for up to 3 days. For the best results, keep the dressing separate and add it before serving.
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