This Easy Mediterranean Pasta Salad is packed with colour and tons of flavour. The addition of lentils adds a source of plant-based protein that keeps you full and satisfied. Be prepared to make this time and again this summer!

mediterranean pasta salad

Pasta salads are incredibly nostalgic for me. They remind me of summer nights having dinner in the back yard with a variety of salads and barbequed chicken- that memory is clearly very specific! One of the things I love about pasta salads is that they make excellent leftovers. I prepped this batch of Mediterranean Pasta Salad on a Sunday and we enjoyed it for multiple days as a side dish or snack throughout the week.

Through working with my clients on improving their relationship to food, I know pasta can be a big “fear food,” or at least a food that is avoided more than others. Carbohydrates, in general, have received so much backlash in the last several decades and we don’t talk about their benefits often enough!

Carbohydrates are the preferred source of energy for our brain and body. They keep us functioning throughout the day and become even more important when fueling for exercise in busy and active individuals. They are also great sources of fibre, which help regulate digestion. Finally, if you have ever noticed you crave sweets and carbohydrates in the afternoon or evening, take a look at your earlier meals and make sure you are including something like rice, a piece of bread or crackers. Eating enough carbs at meals and snacks can help manage cravings and appetite fluctuations throughout the day.

So now that we know how beneficial carbs (and pasta) is for us, let’s get to making this pasta salad!

pasta salad ingredients

Mediterranean Pasta Salad Ingredients

For this Easy Mediterranean Pasta Salad, all you need is:

  • Pasta
    • According to this Huffpost article, there are specific pasta shapes that are ideal for pasta salad. In this recipe I use farfalle but you could also use a fusilli, rotini or rotelle!
    • To make this recipe gluten-free, opt for a gluten-free noodle.
    • Make sure to cook the pasta according to the package instructions.
  • Bell pepper
    • I used a combination of red and orange bell pepper because that is what I had on hand. You can use whatever colour of bell pepper you prefer.
  • Cucumber
    • You can use an English or field cucumber, whatever you have available.
  • Spinach
    • I recommend thinly slicing the fresh spinach so there aren’t any large pieces in the salad.
  • Feta cheese
    • What would a Mediterranean pasta salad be without feta cheese?! The suggested amount in this recipe is just a guide, feel free to add more.
    • To make this recipe lactose-free, there is lactose-free feta cheese available at some grocery stores. You could also experiment with a plant-based feta cheese.
  • Lentils
    • Adding lentils increases the protein content of this pasta salad, making it more filling and satisfying.
    • I suggest using canned lentils for convenience, just be sure to drain and rinse thoroughly to reduce the sodium content!
  • Easy Greek Salad Dressing
    • You can find the recipe for the dressing here!

mediterranean pasta salad

How to Serve and Store Pasta Salad

This recipe makes a fairly large batch of this Easy Mediterranean Pasta Salad, which allows you to switch up how you serve it. My favourite way is as a side dish with some barbecued meats and veggies. You may also choose to make this the base of your meal and add extra lentils, beans, fish or meat to boost the protein content and make it a full, balanced meal.

Since this keeps really well in the fridge, it’s an excellent quick snack when you need a boost of energy but don’t have time to put in extra effort.

In order to keep this staying fresh, make sure you store it in an airtight container in the fridge. It should keep for 3-4 days.

mediterranean pasta salad

I hope you love this Easy Mediterranean Pasta Salad so much that it becomes part of your summer memories.

Don’t forget to check out some of these other salad recipes to make for the upcoming long weekend:

 

If you make this Easy Mediterranean Pasta Salad I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!

mediterranean pasta salad
5 from 1 review

Easy Mediterranean Pasta Salad

Servings: 8
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Author: Ashlen Leonard
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Ingredients
 

  • 450 grams uncooked pasta noodles
  • 1 red, orange or yellow bell pepper, chopped, ~1 1/2 cups
  • 1/2 cucumber, chopped, ~1 cup
  • 1-2 cups fresh spinach, finely chopped
  • 1 cup feta cheese
  • 1 540 ml can lentils, drained and rinsed
  • Salt and pepper, to taste
  • Easy Greek Salad Dressing, see notes for recipe

Instructions
 

  • In a large pot, cook the pasta noodles according to the package. Once cooked, drain, allow to cook for 15 minutes and add to a large bowl.
  • To the cooked pasta, add the chopped bell pepper, cucumber, spinach, feta cheese and lentils. Mix well.
  • Drizzle the Easy Greek Salad Dressing over the pasta salad and mix well again. Season with salt and pepper to taste.
  • Serve alongside your favourite meal and enjoy!

Notes

To make the Easy Greek Salad Dressing, see the recipe here.
To make this gluten-free, opt for gluten-free noodles.
To make this lactose-free, use lactose-free feta cheese or a plant-based alternative.
To make this vegan, use a plant-based cheese or omit the feta cheese altogether.
 

Substitutions

  • Pasta
    • I use farfalle but you could also use a fusilli, rotini or rotelle!
  • Cucumber
    • You can use an English or field cucumber, whatever you have available.
  • Feta cheese
    • The suggested amount in this recipe is just a guide, feel free to add more.
  • Lentils
    • Use canned lentils for convenience, just be sure to drain and rinse thoroughly to reduce the sodium content!