Mediterranean Pasta Salad with Arugula and Feta
User Reviews
5
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Prep Time
18 mins
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Cook Time
12 mins
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Total Time
30 mins
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Servings
8 servings
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Calories
245 kcal
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Course
Side Dish
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Cuisine
Mediterranean
Mediterranean Pasta Salad with Arugula and Feta
Description
The salad is built on cooked and chilled farfalle pasta combined with chopped fresh vegetables including peppery arugula, crisp cucumber, and juicy tomato. Chopped parsley is optional for added herbaceous notes. Creamy avocado and crumbly feta cheese are folded in last to preserve their textures.
The citrus-forward dressing is made by emulsifying fresh lemon juice, zest, avocado oil, Dijon mustard, garlic, and dried oregano with a touch of salt and pepper, lending brightness and subtle spice that complements the Mediterranean ingredients nicely.
Once combined, the chilled salad offers a mix of textures from tender pasta and creamy avocado to crunchy vegetables and salty feta. It works well as a refreshing side or a satisfying vegetarian main.
If preparing ahead, doubling the dressing helps keep extra on hand as pasta absorbs flavors when chilled. The salad can be refreshed with additional dressing before serving.
Ingredients
- 8 oz farfalle pasta bowtie
- 3 cups arugula fresh, chopped
- 1/2-3/4 English cucumber
- 1 cup diced tomato
- 1 avocado
- ½ cup feta cheese crumbled
- 2-3 TBSP parsley optional, fresh chopped
LEMON DRESSING*
- ¼ cup avocado oil
- ¼ cup lemon juice via 1-2 large lemons, fresh
- ¼ tsp lemon plus extra to taste, zest
- 2 TBSP Dijon mustard plain
- 2 cloves garlic freshly minced
- ¼ tsp dried oregano leaves
- ¼ tsp salt
- ⅛ tsp black pepper
Instructions
- First let's make the dressing! Zest 1 lemon and set aside. Juice your lemons to yield 1/4 cup of juice and add to a small/medium mason jar. Add lemon zest and remaining dressing ingredients and close lid tightly. Shake to emulsify the dressing.
- Next cook pasta via package instructions. For farfalle you'll boil the pasta in water for approx. 12-14 minutes.
- Chop arugula, cucumber, tomato and optional parsley and add to a large bowl. Save the avocado for just before serving.
- Once your pasta is perfectly al dente, strain in a colander and run cold water to halt the cooking process and chill the pasta slightly. Then add the drained pasta to your veggies an toss together.
- Shake once more if needed and add your dressing to the salad. Toss well to coat. Lastly add avocado and feta on top and gently fold into the salad. Add extra salt and pepper if desired and enjoy!
Notes
- Double the dressing when making ahead to refresh flavors after chilling.
- Substitute farfalle with ditalini, orzo, elbow, rotini, or tortellini as preferred.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 245 kcal
% Daily Value*
| Calories | 245kcal | 12% |
| Carbohydrates | 26g | 9% |
| Protein | 6g | 12% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 8mg | 3% |
| Sodium | 229mg | 10% |
| Potassium | 320mg | 7% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 390IU | 8% |
| Vitamin C | 11.4mg | 13% |
| Calcium | 84mg | 8% |
| Iron | 1.1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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