This Mediterranean-Inspired Bow Tie Pasta Salad is a celebration of bold flavors and fresh ingredients. The soft pasta soaks up the tangy Dijon-cider vinegar dressing, making every bite deliciously zesty. The sweetness of ripe tomatoes, the crunch of cucumbers, and the salty punch of Kalamata olives balance each other perfectly, while creamy feta adds richness. Finished with fragrant basil, this dish is simple yet irresistible. Whether served as a light meal, a side dish, or a make-ahead option for gatherings, this pasta salad is sure to impress. It’s colorful, fresh, and bursting with Mediterranean goodness. Perfect for summer cookouts, potlucks, or meal prep, it’s a must-try for pasta lovers and salad enthusiasts alike!
Full Recipe:
Ingredients:
- 500g (1 lb) bow tie pasta (farfalle)
- 2 cucumbers, halved lengthwise and finely sliced
- 3 cups (500g) cherry or grape tomatoes, halved
- 1/3 cup Kalamata olives, roughly chopped
- 200g (7oz) Greek feta cheese, cut into small batons
- 1 packed cup fresh basil leaves, torn
Dressing:
- 1/2 cup extra virgin olive oil
- 1/3 cup apple cider vinegar
- 2 garlic cloves, minced
- 2 tsp Dijon mustard
- 2 tsp honey (or maple syrup)
- 1 1/2 tsp Italian herb mix
- 3/4 tsp salt
- 1/4 tsp black pepper
Directions:
- Prepare the dressing: In a jar, combine all dressing ingredients and shake well. Set aside.
- Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta until very soft, about 2-3 minutes longer than the package instructions suggest.
- Drain and season: Drain the pasta well, shaking off excess water. Pour over two-thirds of the dressing and toss to coat. Let the pasta sit and absorb the flavors as it cools for about 40 minutes.
- Assemble the salad: Add the tomatoes, cucumbers, olives, and feta to the pasta. Pour over the remaining dressing and toss well.
- Finish with basil: Tear the basil leaves and mix them in.
- Serve: Transfer the salad to a large serving bowl and enjoy!
Prep Time: 15 minutes | Cooking Time: 12 minutes | Total Time: 55 minutes
Kcal: 617 kcal per serving | Servings: 6 servings
The Magic of Mediterranean Flavors
One of the key elements of this dish is its Mediterranean influence, which brings together fresh produce, healthy fats, and bold flavors. The Mediterranean diet is widely regarded as one of the healthiest in the world, focusing on whole foods, lean proteins, and heart-healthy oils. This pasta salad embodies those principles, making it a nutritious and delicious choice.
- Olives & Olive Oil: Kalamata olives bring a tangy, slightly salty bite that enhances the overall flavor of the salad. Olive oil, a staple of Mediterranean cuisine, adds richness while helping to bind all the ingredients together.
- Feta Cheese: Creamy and slightly tangy, feta cheese is a key component of many Greek and Mediterranean dishes. It provides a savory contrast to the freshness of the vegetables.
- Fresh Herbs: Basil adds a pop of color and a refreshing herbal aroma that complements the other ingredients beautifully. You can also swap it for dill or parsley if you prefer.
- Dijon-Cider Vinegar Dressing: Unlike store-bought dressings, this homemade version is free of preservatives and artificial ingredients. The combination of Dijon mustard, apple cider vinegar, and honey creates a well-balanced dressing that enhances the natural flavors of the salad without overpowering them.
A Perfectly Balanced Meal
One of the best aspects of this pasta salad is its balance of nutrients. It contains:
✅ Carbohydrates – The bow tie pasta provides a good source of energy, making this salad a great option for an active lifestyle. If you prefer a healthier alternative, whole wheat pasta or chickpea pasta can be used for added fiber and protein.
✅ Protein – Feta cheese contributes to the protein content, making this dish more filling. If you’d like to boost the protein, you can add grilled chicken, chickpeas, or even shrimp.
✅ Healthy Fats – Olive oil and olives provide heart-healthy monounsaturated fats, which are essential for overall well-being.
✅ Vitamins & Antioxidants – The fresh vegetables, including cucumbers and tomatoes, are rich in vitamins A and C, as well as antioxidants that support immune health.
Because of this balanced nutrition profile, this dish is not just delicious but also a healthy meal choice that can be enjoyed by people of all ages.
Why This Pasta Salad is a Must-Try
1. Quick and Easy Preparation
This salad can be made in under an hour, with just 15 minutes of active prep time. While the pasta is cooking, you can chop the vegetables and prepare the dressing, making it a highly efficient recipe.
2. Versatile and Customizable
One of the greatest things about pasta salads is that they are highly adaptable. Here are some variations you can try:
- Add Protein: To make this a complete meal, consider adding grilled chicken, shrimp, or chickpeas for extra protein.
- Try Different Cheeses: If you’re not a fan of feta, try using mozzarella pearls, goat cheese, or even Parmesan shavings.
- Use Alternative Herbs: If basil isn’t available, you can substitute it with fresh dill, parsley, or mint.
- Make It Gluten-Free: Swap regular pasta for a gluten-free option like quinoa pasta, brown rice pasta, or chickpea pasta.
3. Ideal for Meal Prep
This dish stores well for up to three days in the refrigerator, making it perfect for meal prepping. Unlike lettuce-based salads, which wilt quickly, this pasta salad actually improves in flavor as it sits, as the pasta absorbs the dressing.
4. Perfect for Gatherings and Potlucks
Whether it’s a summer picnic, a barbecue, or a potluck dinner, this pasta salad is a crowd-pleaser. It can be served cold or at room temperature, making it a convenient dish to transport and serve.
Best Serving Suggestions
This Mediterranean-Inspired Bow Tie Pasta Salad pairs well with a variety of dishes. Here are some serving ideas:
🥩 With Grilled Proteins – Serve it as a side dish with grilled chicken, steak, or fish for a hearty meal.
🍞 With Crusty Bread – A slice of warm, crusty bread or garlic bread complements the flavors beautifully.
🍷 With a Glass of Wine – A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs perfectly with the fresh flavors of this dish.
🌿 As a Vegetarian Main Course – Enjoy it on its own as a satisfying vegetarian meal.
🍋 With a Side of Hummus or Tzatziki – These Mediterranean dips add an extra layer of flavor to your meal.
Storage and Make-Ahead Tips
One of the best things about this salad is its ability to taste even better the next day. Here are some storage tips to ensure freshness:
- Refrigeration: Store the salad in an airtight container in the fridge for up to 3 days.
- Serving Temperature: For the best flavor, let the salad sit at room temperature for about 15 minutes before serving. Cold pasta can sometimes lose flavor, so allowing it to warm slightly enhances the taste.
- Preventing Soggy Salad: If you plan to make it ahead of time, keep the basil separate and add it just before serving to maintain its vibrant color and fresh flavor.
Conclusion:
This Mediterranean-Inspired Bow Tie Pasta Salad is a recipe you’ll find yourself making again and again. It’s simple, nutritious, and bursting with bold Mediterranean flavors. Whether you’re looking for a quick lunch, a satisfying side dish, or a meal prep option, this salad checks all the boxes.
With its fresh ingredients, balanced nutrition, and easy preparation, it’s the perfect addition to your meal rotation. Try it today, and bring a taste of the Mediterranean to your table!
