Super easy to make and full of Mediterranean flavour, this Mediterranean pasta salad is one of those meals which is on repeat in my house during the summer months.
It’s a great one when you want to eat something nourishing and filling but don’t want the oven on!
It stores well too, so perfect for weekday lunches and lunch on the run.
It contains lots of seasonal veggies, filling pasta, lots of herbs and your protein of choice, all coated in a super easy Mediterranean style dressing.
It’s the 24th recipe in my series of Fifty Fantastic Salads. If you want to see the other recipes, you can find some of them linked at the bottom of the page.
Which pasta to choose for a pasta salad?
For this one I’ve used a traditional wheat pasta. It’s cheap and easy and stores really well once cooked.
However, if you’re looking to up the protein content even further, try using a higher-protein alternative. They are usually gluten-free too. There are plenty of brilliant options on the market these days, such as:
- Chickpea pasta
- Lentil pasta
- Edamame or pea-based pasta
- Wholewheat or spelt pasta (slightly higher in protein than white pasta)
They not only add extra plant-based protein to the dish, but also offer more fibre and minerals, helping to keep you fuller for longer. Just remember to cook them according to the packet instructions, as timings can vary.
What ingredients do you need for a Protein Pasta Salad?
- Pasta
- Courgettes (zucchini)
- Cucumber
- Cherry tomatoes
- Roasted red/yellow peppers (from a jar)
- Olives
- Protein of choice (I used tempeh)
- Fresh basil and mint
Dressing
- Olive oil
- Balsamic vinegar
- Dried oregano
- Garlic
- Salt & pepper
What are some of the nutritional benefits of the main ingredients?
Pasta
As stated above, depending on which pasta you use, there are some great nutritional benefits. Ones like chickpea, not only add a bit more protein, but also more fibre and minerals.
Courgettes and Cucumber
Low in calories but high in hydration, courgettes and cucumber are great for keeping you refreshed, especially in warmer months. They’re both sources of vitamin C and potassium too.
Cherry Tomatoes
Cherry tomatoes bring some natural sweetness to the salad. They’re also a great source of vitamin A and C.
Roasted Peppers
Rich in vitamin C, roasted peppers add great flavour and depth to the salad. The ones already roasted (in a jar) are a great store-cupboard staple. Although, if you have time, roast them yourself.
Olives
Olives bring healthy fats, high in vitamin E and full of polyphenols too!
Tempeh
Rich in complete protein and containing all nine essential amino acids, tempeh is a great plant-based protein source. It’s fermented too so great for the gut. However, the recipe is flexible so use any protein you prefer.
Storage and Shelf Life
This Mediterranean Pasta Salad can be stored in the fridge for up to 4 days.
- For best result and so the pasta doesn’t harden, store it in an airtight container.
- I wouldn’t recommend freezing.
Recipe Tips
Don’t overcook your pasta: cook your pasta just until al dente – slightly firm to bite. This stops it from going mushy once it cools and soaks up the dressing.
Cool the pasta slightly before mixing: give the pasta a quick rinse under cold water to stop the cooking process and to stop it from sticking together.
Season to taste: once everything is mixed, have a final taste and adjust the salt, pepper, or balsamic vinegar as needed. Pasta and tempeh can soak up flavours, so a little extra seasoning might be needed.
Swaps: swap tempeh for tofu, roasted chickpeas or your protein of choice. Use any veggies you like instead of the ones listed – or leave one out if it’s not to your tastes.
If you liked this Mediterranean Pasta Salad, here are some other fantastic salad recipes:
Mediterranean Pasta Salad
Ingredients
Salad ingredients:
- 3 cups pasta (300g)
- 2 tsp olive oil
- 2 courgettes (zucchini)
- ½ cucumber
- 1 cup cherry tomatoes (150g)
- 2-3 roasted red/yellow peppers (from a jar)
- 1 cup olives (150g)
- 1 cup protein of choice I used tempeh (250g)
- Handful of basil leaves
- Handful of mint leaves
Dressing ingredients:
- 3 tbsp olive oil
- 2 tbsp balsamic vinegar
- 2 tsp dried oregano
- 2 garlic cloves (crushed)
- Salt and pepper
Instructions
- Bring a large pan of water to the boil. Cook the pasta as per packet instructions. This may differ depending on which pasta you use. Once ready, drain and set aside. I also like to rinse in cold water to prevent it sticking together.
- Whilst the pasta is boiling, add 2-3 tsp of olive oil to a griddle pan. Slice the courgettes and once the oil it hot, add them to the pan and cook for 2-3 minutes on each side, until charred.
- Chop the cucumber, tomatoes and peppers into bite-sized chunks and add to a large serving bowl. Add the olives and protein as well as the pasta and courgettes, once cooked.
- Chop herbs and add them to the bowl.
- In a small bowl or jar, mix the dressing ingredients together. Pour over the salad and mix well to combine.
Notes
- This will store in the fridge for about 4 days.
- I don’t recommend freezing.
- The nutritional information is based up the recipe serving 4 but depending on portion sizes this could stretch to 6. It is also based upon the protein I used and the specific pasta choice (it will be higher with a different pasta).
- I used tempeh as a protein source but use any protein you would like.
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