This Italian-inspired Mediterranean pasta salad recipe with arugula, tomatoes, vegan feta and vinegar-oil dressing is quick and easy to make yet super healthy and very delicious! Enjoy the colorful summer salad for dinner or as a side dish for a barbecue and save the leftovers for lunch the next day!
The Best Mediterranean Pasta Salad for Summer
I could eat Mediterranean salads every day in the summer because I love the combination of fresh veggies, herbs, olive oil, pasta, nuts & sunshine! It doesn’t matter if it’s Italian, Greek or Spanish pasta salads – they all taste super good to me. And best of all, they’re healthy too and quick to make! Cook the pasta, chop the vegetables, shake the dressing and toss everything together. Et voilà – the perfect summer salad is ready!
This Mediterranean pasta salad is the perfect salad for barbecues, parties, cold buffets or other summer occasions, or just because for a light lunch or dinner. So if you’re in the mood for a delicious salad, be sure to try this popular summer recipe!
What is Mediterranean cuisine?
Mediterranean cuisine features a variety of fresh ingredients, such as plant-based foods like fruits and vegetables, nuts, legumes, and olive oil, as well as fish and seafood. Moderate amounts of dairy and meat are also consumed, but more and more people are now turning to vegan and vegetarian alternatives. In addition, spices and herbs such as garlic, thyme and oregano should never be missing, because they improve the taste of Mediterranean pasta salads and all other dishes.
The Mediterranean region includes of course not only Italy, Greece and Spain, but also many other countries around the Mediterranean Sea like Turkey, Portugal, Morocco, etc. Feel free to write in the comments which cuisine is your favorite! 🙂
Health benefits of the Mediterranean cuisine!
Mediterranean cuisine is known for its health benefits, as it is rich in important nutrients such as fiber, vitamins and minerals. Combined with an active lifestyle, a healthy diet can help reduce the risk of chronic diseases.
What pasta for pasta salad?
I like to use spirelli or kritharaki (orzo) for this Mediterranean pasta salad, but basically any type of pasta will do! You can use regular wheat pasta as well as whole wheat pasta or gluten-free pasta made from rice, lentils, quinoa or corn. It’s best to use small pasta shapes like macaroni, fusilli, farfalle, spirelli, penne, short spaghetti or rotini.
Ingredients for the Vegan Pasta Salad
This Mediterranean pasta salad recipe is quick to make and comes together in just a few minutes with simple ingredients. The recipe is very versatile, because you can swap out the ingredients as you like. Here is what you need with possible alternatives:
- Pasta: as already mentioned here, you can use any pasta type.
- Red onion: or a mild white onion or two shallots. Chives or scallions work well too.
- Tomatoes: I like to use cherry tomatoes because they are so aromatic, sweet and crunchy. But you can also use another variety.
- Cucumber: Alternatively, you can use roasted or grilled zucchini, eggplant or bell peppers.
- Chickpeas: Of course, other protein-rich legumes such as beans or lentils are also suitable.
- Arugula: Feel free to use another leafy salad or fresh spinach if you can’t find ricola.
- Corn: Roasted or grilled corn off the cob tastes best. I used a pre-cooked corn on the cob, but you can also use canned corn kernels or cook a fresh cob of corn.
- Kalamata olives: These have an incredible amount of flavor and make the Mediterranean pasta salad extra delicious! Of course, you can also use green olives or replace this ingredient with other “antipasti”.
- Vegan feta: or avocado or vegan mini mozzarella balls (optional). Store-bought cheese alternatives or vegan parmesan also enhance the pasta salad.
- Fresh herbs: of your choice such as basil, parsley, oregano, dill, etc.
- Pine nuts: or other nuts or seeds provide a nutty flavor and a crunchy bite!
Salad Dressing
- Olive oil: choose a high quality extra virgin olive oil for the best flavor and to get the most health benefits!
- White wine vinegar: or red wine vinegar.
- Maple syrup: or agave syrup.
- Mustard: I like to use medium hot yellow mustard, but you can also use Dijon mustard.
- Garlic: freshly pressed is best, but garlic powder works too.
- Italian seasoning: use your favorite blend of herbs or other spices to taste.
- Salt and pepper: to taste.
How to make Mediterranean Pasta Salad
As always, I recommend checking out the recipe video and these step-by-step instructions first. Then you can find the full recipe with the exact quantities in the recipe card below!
Step 1: Boil and drain the pasta
First, cook the pasta according to package directions in salted water until “al dente”. Then drain and rinse with fresh water to stop the cooking process. Drain again and combine with 1 tablespoon of olive oil to prevent the pasta from sticking together.
Tip: Do not overcook the pasta or it will become mushy.
Step 2: Prepare the vegetables and dressing
In the meantime, prepare the other ingredients for the salad. Chop the onions, cucumbers, tomatoes, vegan feta and herbs. Toast the pine nuts in a small pan until golden brown. Sauté the corn briefly in a little oil. Mix all the ingredients for the dressing in a jar or bowl.
Step 3: Mix everything
Put the cooked pasta, chopped vegetables, arugula, chickpeas, olives, vegan feta, herbs and grilled corn in a large bowl. Pour over the dressing and mix everything well. Serve immediately or let sit for 30 minutes to 1 hour before serving for more flavor. Garnish with toasted pine nuts and fresh basil and enjoy!
How do I make a creamy pasta salad?
To make a creamy pasta salad, you can dress it with Vegan Mayonnaise or a Green Goddess Dressing. If you want to make the pasta salad without mayo, you can mix 1/2 cup of cashew butter or tahini (sesame butter) with 1/2 cup of creamy dairy-free yogurt or silken tofu and use it instead of mayonnaise.
How should you store pasta salad?
You can store leftover salad in an airtight container in the refrigerator for up to 3 days. It’s best to store the dressing separately to keep the fresh vegetables crunchy. The Italian pasta salad is also great for meal prep!
This Mediterranean Pasta Salad Recipe is:
- Vegan, Vegetarian
- Lactose-free
- Without mayo
- Dressed with vinegar-oil dressing (vinaigrette)
- Optionally gluten-free, soy-free and nut-free
- Made with with fresh natural ingredients
- Loaded with lots of vegetables
- Crisp, colorful and healthy
- Light yet filling
- Totally delicious
- Better than at the restaurant!
- Perfect as a side dish for vegan sausages, burgers, patties and many other vegetarian recipes!
More Easy Vegan Salad Recipes to Try
- The Best Pasta Salad
- Grandma’s Potato Salad
- Lentil Salad
- Vietnamese Noodle Salad
- Mexican Pasta Salad
- Greek Orzo Pasta Salad
- Green Goddess Salad
- Turkish Bulgur Salad (Kisir)
- Chinese Cucumber Salad
- Korean Rice Noodle Salad
- Chickpea Tuna Salad
- Mediterranean Chickpea Salad
- Thai Peanut Noodle Salad
- Caprese Pasta Salad
- Broccoli Salad with Yogurt Dressing
Recipe Video
If you try this vegan Mediterranean pasta salad recipe, feel free to leave me a comment and a star rating! And if you take a photo of your delicious pasta dish and share it on Instagram or Facebook, please tag me @biancazapatka and use the hashtag #biancazapatka so I don’t miss your post! Enjoy! 🙂
The Best Mediterranean Pasta Salad (Easy & Vegan)
Author:Ingredients
Salad
- 2 cups (500 g) dry spirelli pasta or other pasta
- 1.5 tbsp olive oil
- 1 red onion or 2 shallots thinly sliced
- 1 cup (150 g) chopped cucumber
- 1.5 cups (250 g) cherry tomatoes halved
- 1 14 oz (250 g) can chickpeas drained
- 2 cups (40 g) arugula
- 1 cooked corn ear ½ cup kernels
- ½ cup (100 g) kalamata olives pitted
- 8 oz (200 g) vegan feta cheese crumbled
- ½ cup (25 g) mixed fresh herbs of choice e.g. basil, parsley, oregano, dill
- 3-4 tbsp pine nuts or other nuts or seeds
Dressing
- ½ cup (120 ml) olive oil
- ¼ cup (60 ml) white vinegar or red wine vinegar
- 2 tsp maple syrup or agave syrup
- 1-2 tsp yellow mustard or dijon mustard
- 2 garlic cloves pressed, or 1 tsp garlic powder
- 2 tsp Italian seasoning or to taste
- salt and pepper to taste
To garnish (optional)
- fresh basil leaves
Instructions
*Note: Check out the recipe video + step-by-step pictures above!
- Cook the pasta in a pot of salted water to ‚al dente’. Then drain and rinse with fresh water to stop the cooking process. Drain again and drizzle with 1 tbsp of olive oil to prevent the pasta from sticking.
- Meanwhile, prepare the other ingredients for the salad. Chop the onions, cucumber, tomatoes, vegan feta, and herbs.
- Toast the pine nuts in a small pan without adding oil, stirring often, until golden-brown. Remove from the pan and set aside.
- Heat ½ tbsp oil in the same pan and sauté the corn kernels for a few minutes until slightly charred.
- Combine all ingredients for the dressing in a jar or bowl.
- Add the cooked pasta, chopped veggies, arugula, chickpeas, olives, vegan feta, herbs, and grilled corn in a large bowl. Drizzle with the dressing and toss to combine.
- Serve immediately or for more flavor chill ½ to 1 hour before serving. Garnish with toasted pine nuts and fresh basil leaves and enjoy!
Notes
- Feel free to swap out the veggies for other varieties (find some suggestions here).
- If you like, you can add avocado or vegan mini mozzarella balls instead of tofu feta.
- To make a creamy pasta salad, you can dress it with Vegan Mayo or a Green Goddess Dressing.
- Leftover salad can be stored in an airtight container in the refrigerator for up to 3 days. It's best to store the dressing separately.
- More information and tips about the recipe are mentioned in the blog post above!
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