Mediterranean Pasta Salad
Pasta salad is a perennial summer favorite for a reason. It’s quick, easy, and can be served as a side or an appetizer (or even a whole meal if planned correctly)! This delightful pasta dish not only satisfies your taste buds but also promotes overall well-being. Dive into the vibrant flavors of the Mediterranean while also nourishing your body, thanks to the numerous health benefits of a whole food, plant-forward diet.
The Mediterranean diet has long been celebrated for its positive impact on health. Packed with nutrient-rich ingredients, this culinary tradition is associated with a reduced risk of chronic diseases and improved longevity.
This salad-with-pasta features an abundance of plants like ripe tomatoes, red onion, arugula, and cannellini beans, offering a wealth of vitamins, minerals, and antioxidants. By enjoying this Mediterranean pasta salad, you’re not only benefitting from a quick and easy meal but also nourishing your body with the wholesome goodness of the Mediterranean diet, supporting a strong immune system, helping prevent inflammation, and promoting heart health.
Prep Time: 10 minutes Cook Time: 15-20 minutes Yield: 4 Serving Size: 14.2 oz. (2 cups of arugula & ~1 1/2 cup pasta mixture)
Ingredients:
- 4 oz. short shape dry pasta (we are using whole grain pasta)
- 1 lb. chicken breast (we used pre-cooked diced chicken)
- 4 garlic cloves, minced
- ½ red onion, chopped
- 4 tbsp white wine vinegar diluted
- 3/4 cup low sodium broth
- Juice of 1 lemon
- 6 roma tomatoes, chopped
- 1 15-ounce can low sodium cannellini beans
- 8 cups arugula (1 large bag)
- 1 tsp dried thyme
- 1 tsp oregano
- ½ tsp crushed red pepper
- 1 tbsp extra virgin olive oil
- 4 tbsp. feta cheese crumbles
Directions:
- Bring a pot of water to a boil. Cook the pasta in boiling water according to package directions.
- While the pasta boils, work on the sauce. In a large skillet, heat 1 tablespoon extra virgin olive oil over medium heat. Add the garlic, onions, thyme, oregano, and pepper flakes. Cook, stirring occasionally, for about 3 to 5 minutes or until the garlic and onions have softened.
- Add the white wine vinegar and broth. Cook for a couple of minutes until it reduces a bit, then add the lemon juice. Add the tomatoes, beans, cooked pasta, pre-cooked chicken and cook for 5 minutes.
- Top finished pasta salad over a bed of arugula and top with feta cheese. Enjoy!
Tips and tricks:
- Tofu or tempeh are nice substitutions for those who prefer something vegetarian
- Salad-with-pasta recipes like this are super versatile – try swapping lemon juice for the white wine vinegar and spinach for the arugula.
- 1-2 tsp. Greek Seasoning could be an easy swap for the thyme and oregano (this could also be mixed up with other salt-free seasoning blends)!
Nutrition Facts:
If using this recipe in your personalized ATNG meal plan, 2 proteins, 2 starches, 2 vegetables, and 1 fat serving.
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