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    Mediterranean Pasta Salad

    May 18, 2021 · This post may contain affiliate links · Leave a Comment

    22 shares

    Read in: Deutsch

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    Mediterranean Pasta Salad Pinterest Pin

    This vegan Mediterranean pasta salad is the perfect summer salad! It’s fresh, delicious, easy to make, and a real crowd pleaser! 

    Mediterranean Pasta Salad next to a tomato and olives

    Cooked pasta tossed with fresh tomatoes, sundried tomatoes packed in oil, rocket, kalamata olives, shallot, fresh basil, and a zingy Italian balsamic dressing: 100% tasty, 100% vegan!

    Mediterranean pasta salad dressing is a light dressing with extra virgin olive oil, balsamic vinegar, maple syrup, mustard, salt, and pepper.

    I love how fresh this salad tastes. Rocket adds a crunchy note, and sundried tomatoes packed in oil make for an intense, beautiful tomato flavor.

    Feel free to vary the recipe to your taste. You can add toasted pine nuts, vegan feta cheese, and veggies of your choice.

    Mediterranean Pasta Salad in a salad plate

    Trust me when I tell you that people are going to love this vegan pasta salad. You can serve it as a side dish with grilled food or as a light stand-alone summer meal. 

    Furthermore, this crowd-pleaser can easily be prepared one day in advance without getting mushy (add the rocket just right before serving). Store it in your fridge, and it will taste as good as freshly prepared. Perfect for bringing along to any summer party!

    Are you looking for a healthy-ish pasta salad? Swap regular pasta with wholegrain, spelt, lentil, or chickpea pasta.

    Mediterranean Pasta Salad Recipe FAQ & Tips

    How long does it stay fresh? Leftovers can be stored in an airtight container for up to 3 days in the refrigerator. 

    Olives: Kalamata olives are one of the best and most flavorful olives you can get. Feel free to substitute with other olives. I always buy olives pitted = less effort. 😉 You don’t need to wash the olives; the saltiness adds some extra flavor.

    Dried tomatoes packed in oil are particularly flavorful. If you desire an even more intense tomato flavor, use the oil in which the tomatoes are packed in instead of olive oil to prepare the dressing.

    Gluten-Free: Use gluten-free pasta or lentil-/chickpea pasta!

    Low FODMAP: This recipe (1 portion a day) is suitable for a low FODMAP diet IF you swap pasta with gluten-free pasta, omit the shallot, or swap it with the green part of one scallion, and reduce the sundries tomatoes to 8g per portion. 

    vegan pasta salad with rocket and sun dried tomatoes

    More Salad Recipes You’ll Love:

    • Caprese Pasta Salad
    • Vegan Italian Pasta Salad
    • Vegan Greek Pasta Salad
    • Vegan Maccaroni Salad
    • Vegan Potato Salad
    • Greek Quinoa Salad

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    Mediterranean Pasta Salad in a salad plate

    Mediterranean Pasta Salad

    Aline Cueni
    This vegan Mediterranean pasta salad is the perfect summer salad! It's fresh, delicious, easy to make, and a real crowd pleaser! 
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 10 mins
    Total Time 25 mins
    Course Salad
    Cuisine Vegan
    Servings 4
    Calories 347 kcal

    Ingredients
     

    Pasta Salad

    • 1 large tomato diced
    • ⅓ cup (50 g) sun-dried tomatoes packed in oil sliced
    • 2 cups (40 g) rocket
    • ½ cup (75 g) Kalamata olives halved
    • 1 shallot sliced
    • 7 oz (200 g) Fusilli or pasta of choice
    • a handful fresh basil chopped

    Dressing

    • 3 tbsp extra virgin olive oil
    • 1 ½ tbsp balsamic vinegar
    • 1 tsp maple syrup
    • 1 tsp dijon mustard
    • ½ tsp salt or more to taste
    • pepper to taste

    Instructions
     

    • Cook pasta according to the packet instructions in boiling salt water until al dente. Drain, toss with some olive oil if desired, and set aside to cool for 15 minutes.
    • Meanwhile, chop the remaining salad ingredients and mix all ingredients for the dressing in a small bowl.
    • Combine everything in a large serving bowl and toss until well combined. Season to taste with salt and pepper!

    Notes

    • Make-Ahead: This salad can be made up to one day in advance. Store it in the refrigerator until 30 minutes before serving. However, I suggest adding the rocket right before serving.
    • Keeps fresh for 3 days. Store it in an airtight container in the refrigerator. 
    • Olives: Kalamata olives are one of the best and most flavorful olives you can get. Feel free to substitute with other olives you like. I always buy them pitted. No need to wash the olives, the saltiness adds some extra flavor.
    • Low FODMAP: This recipe (1 portion a day) is suitable for a low FODMAP diet IF you swap pasta with gluten-free pasta, omit the shallot, or swap it with the green part of one scallion, and reduce the sundries tomatoes to 8g per portion. 

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    Nutrition

    Nutrition Facts
    Mediterranean Pasta Salad
    Amount Per Serving
    Calories 347 Calories from Fat 135
    % Daily Value*
    Fat 15g23%
    Saturated Fat 2g13%
    Sodium 602mg26%
    Potassium 439mg13%
    Carbohydrates 45g15%
    Fiber 4g17%
    Sugar 5g6%
    Protein 8g16%
    Vitamin A 802IU16%
    Vitamin C 18mg22%
    Calcium 51mg5%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Let us know how it was!

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    I’m a girl who loves to cook and bake delicious homemade food.  Let me help you to incorporate more plant-based foods into everyday life! Vegetarian & vegan recipes can be anything but boring. More about me!

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    22 shares