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The Mediterranean diet is celebrated not only for its rich flavors but also for its numerous health benefits. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this diet emphasizes whole grains, fresh fruits and vegetables, healthy fats, and lean proteins. Studies have shown that adopting a Mediterranean-style eating pattern can lead to improved heart health, better weight management, and even enhanced cognitive function. It's no wonder that dishes inspired by this vibrant cuisine are gaining popularity around the globe.

Cold Pasta Salad

Discover the refreshing Mediterranean Escape Cold Pasta Salad, a perfect dish for any occasion. This vibrant recipe combines whole wheat pasta, fresh vegetables like cherry tomatoes and cucumbers, olives, and feta cheese, all drizzled with a zesty olive oil and lemon dressing. Enjoy the health benefits of the Mediterranean diet while savoring this delicious salad at picnics, barbecues, or as a light lunch. Easy to prepare and packed with flavor, it's a crowd-pleaser that elevates any meal.
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Ingredients
  

10 oz whole wheat pasta (fusilli or penne)

1 cup cherry tomatoes, halved

1 cup cucumber, diced

1/2 cup red bell pepper, diced

1/2 cup black olives, sliced

1/3 cup feta cheese, crumbled

1/4 cup red onion, finely diced

1/4 cup fresh parsley, chopped

1/4 cup extra virgin olive oil

2 tbsp red wine vinegar

1 tsp dried oregano

1 tsp garlic powder

Salt and pepper to taste

Instructions
 

Cook the Pasta: In a large pot, bring generously salted water to a vigorous boil. Add the whole wheat pasta and cook according to the package instructions until al dente (often around 8-12 minutes). Once cooked, drain the pasta in a colander and rinse it under cold running water to halt the cooking process. Set the pasta aside to cool completely.

    Prepare the Vegetables: While the pasta is cooling, prep the fresh vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper into bite-sized pieces, slice the black olives, and finely chop the red onion and fresh parsley.

      Make the Dressing: In a small mixing bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, garlic powder, and a generous pinch of salt and pepper. Whisk thoroughly until all ingredients are well incorporated and the dressing is smooth.

        Combine Ingredients: In a large mixing bowl, add the cooled pasta along with the prepared cherry tomatoes, cucumber, red bell pepper, black olives, red onion, crumbled feta cheese, and chopped parsley. Drizzle the dressing over the top and gently toss everything together using a spatula, ensuring all ingredients are evenly coated in the dressing.

          Chill the Salad: Cover the bowl tightly with plastic wrap or a lid, and place it in the refrigerator. Allow the salad to chill for at least 30 minutes. This resting period will help the flavors meld together beautifully, enhancing the overall taste of the dish.

            Serve: Before serving, give the salad another gentle stir and taste to check for seasoning. Adjust with more salt and pepper if needed. Serve chilled as a delightful side dish or a light main course, perfect for warm weather dining!

              Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 4-6

                Presentation Tips: To elevate your dish, serve the salad in individual bowls and garnish with additional feta cheese crumbles and parsley. You can also add a few slices of lemon on the side for a refreshing touch!