When it comes to creating a quick, delicious, and healthy meal, this Mediterranean Pasta Salad is a great choice. Bursting with vibrant colours, fresh flavours, and wholesome ingredients, this salad not only delights your taste buds but also nourishes your body. Enjoy as a side dish with fish and roasted veggies, or top with marinated tofu to create a wholesome meal.
Pasta is not bad!
Pasta is not the devil and neither are carbs, we need carbs to fuel our body and pasta can be a tasty and healthy choice when you know what to look for.
I always buy pasta made from organic durum wheat that is milled into semolina flour. This flour is less processed and retains its fibre and nutrients, unlike highly processed white flour.
Since durum wheat is high in fibre it can help lower blood sugar levels and support all those great nutrients from the other ingredients in your pasta to get where they are needed for optimal metabolism and health. Whole grain wheats are also amazing for feeding the good bacteria in our gut microbiome and creating a more diverse microbiome to help protect our GI tract from leaky gut and other inflammatory issues.
BONUS points for nutrient value and gut health if you make this Mediterranean Pasta Salad with fermented sourdough pasta like Kaslo Sourdough’s Pasta Fermentata. True sourdough is a rockstar at balancing blood sugar levels and providing more beneficial bacteria for the gut!
Embrace the Healthy Fats
Olive oil is a must-have in my kitchen, not just for its rich flavour but for its amazing health benefits. It’s packed with heart-healthy fats, powerful antioxidants, and natural anti-inflammatory properties. Plus, it can even help manage your cholesterol and blood pressure. A splash of olive oil isn’t just delicious—it’s a simple way to boost your overall health.
Be sure to purchase organic, single-origin, extra virgin olive oil for the best health benefits, I love this one.
Flavour is Your Friend
Eating the rainbow with plenty of different coloured vegetables and herbs is one of the best ways to add fresh flavour to your meals and this Mediterranean Pasta Salad doesn’t disappoint! With fresh poppy basil, dark green kale, vibrant red and yellow grape/cheery tomatoes, dark and savoury kalamata olives, bright and zesty yellow lemon and vibrant red onion, this dish is packed full of colour and flavour!
Mediterranean Pasta Salad
Ingredients
- 250 -300 g farfalle/bowtie pasta
- 1 clove garlic minced
- ¼ cup olive oil
- ½ lemon juiced
- ½ tsp dried oregano
- ¼ cup red onion chopped fine
- ¼ cup Kalamata olives cut in half
- 1 cup cherry tomatoes cut in half or quarters
- ⅓ cup marinated artichoke hearts cut into small bite-sized pieces
- ¼ cup kale finely chopped
- 1 ½ tbsp hemp hearts
- ¼ cup fresh basil chopped fine
Instructions
- Cook pasta per package instructions.
- Combine olive oil, lemon, garlic and oregano in a small bowl or measuring cup, and set aside.
- In a large bowl combine the red onion, olives, tomatoes, artichokes, hemp heart and kale.
- Drain your cooked pasta and add the hot pasta to the bowl with the red onion, olives etc. Pour over the olive oil dressing and toss well.
- Add the fresh basil and toss one more time.
- Chill in the fridge for at least 30 minutes before serving.
- Store in an air-tight glass container in the fridge for up to 3 days.
- Enjoy!
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