Mediterranean pasta salad

Mediterranean pasta salad is a vibrant, cold pasta dish originating from the Mediterranean region, typically featuring rotini or penne tossed with cucumbers, tomatoes, red onions, olives, and feta cheese. It's dressed in a zesty lemon-herb vinaigrette, making it a refreshing staple for picnics and summer gatherings.

🍽️ Nutrition at a glance

This dish is primarily carbohydrate-rich from the pasta, with moderate healthy fats from olive oil and feta, and some protein from the cheese and optional additions like chickpeas. A typical serving provides fiber, vitamins A and C, and calcium, with a calorie range of 350-450 per generous cup.

Nutrition breakdown

Calories	350 kcal
Protein	10 g
Carbs	40 g
Fat	16 g
Fiber	4 g
Sugar	6 g
Sodium	500 mg
Potassium	350 mg
Sodium	500 mg
Vitamin C	15 mg
Vitamin A	150 mcg RAE
Calcium	100 mg
Iron	2.5 mg
Magnesium	40 mg
Phosphorus	150 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it embodies the Mediterranean diet's emphasis on fresh, plant-based ingredients and heart-healthy olive oil, which is linked to longevity. Nutritionally, the combination of fiber-rich vegetables and protein helps balance blood sugar, making it a satisfying yet light meal.