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How to Make Greek Pasta Salad With Tofu Feta Cheese

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Healthy Greek Pasta Salad Recipe

When I make pasta dishes, my priority is to include more veggies than pasta. As a result, I eat a little pasta and have a full plate of veggies in one sitting. In today's world, so many kinds of pasta exist the possibilities are endless. Personally, I love veggie pasta, pasta made from vegetables.  Then, I added my favorite Meditterean ingredients to make a healthy Greek pasta salad. Not only is this salad full of veggies, but a healthy Greek pasta salad is easy to make. 

First, this salad can be prepared in advance; I made it the day before. Because I used kale as my base greens, it is better to make ahead so that the kale can absorb the dressing. In fact, the salad is actually better the next day, so make extra, because leftover Greek pasta salad is the best. 

WHAT KIND OF PASTA IS BEST FOR A HEALTHY GREEK PASTA SALAD RECIPE?

veggie pasta noodles

Although you can use any pasta noodles for this recipe, I used Wacky Mac Spiral Veggie Spirals made of beetroot, spinach, and tomato. Another reason I chose this particular noodle was because of its vibrant noodle colors with the vegetables.  However, if you decide to use gluten-free noodles, make sure you rinse them thoroughly for this healthy Greek salad recipe and dress it, so it doesn't dry out quickly. 

Another helpful hint is to run cold water over the noodles immediately after cooking. Also, be sure to move the noodles around to ensure all the noodles are cool. Then, remove any excess water by shaking the colander. 

Once the pasta is cooled and the excess water is removed, pour the pasta into a large bowl and prepare the other ingredients. 

WHAT INGREDIENTS ARE NEEDED FOR THE HEALTHY GREEK PASTA SALAD?

vegetables in healthy greek pasta salad

To create a greek pasta salad, I focused on typical ingredients in a vegan Greek salad.   I also used the same hummus, lemon dressing I used in my Quinoa Greek Salad with OMG Oil-Free Dressing. The combination of hummus, lemon, and red wine vinegar is tangy and tart.

  • Vegetable pasta,
  • Chickpeas
  • Kale 
  • English cucumber
  • Red onion
  • Kalamata olives
  • Grape tomatoes
  • Artichoke hearts
  • Banana peppers
  • Red bell pepper
  • Capers
  • Fresh dill

Greek pasta salad

To cut my veggies all the same size, I always use my favorite kitchen tool, my Pro-Vegetable Chopper. As a result, I save a ton of time in the kitchen. 

Mueller Vegetable Chopper

 

ADD ANOTHER LEVEL OF HEALTHY TO GREEK PASTA SALAD BY ADDING TOFU FETA CHEESE FOR EXTRA PROTEIN 

Healthy Greek Pasta Salad Recipe

In fact, adding Tofu Feta Cheese to healthy greek pasta salad takes it to the next level of yum. Instead, I make Tofu Feta Cheese ahead of time, and it marinates in the Mediterranean flavors until it's time to serve. 

My secret to the perfect Tofu Feta Cheese, for instance, is to marinate and grill it and then marinate it again. So, how do you make Tofu Feta Cheese? 

All you need is a good tofu press and a few simple ingredients:

The next important and vital part of every healthy salad is an oil-free salad dressing. My favorite dressing I love to make is from my Quinoa Greek Salad with OMG Oil-Free Dressing. Not only is it simple, but it also tastes fabulous, especially when the pasta noodles absorb the flavors of the dressing. 

WHAT'S IN OMG OIL-FREE DRESSING USED FOR HEALTHY GREEK  PASTA SALAD RECIPES? 

  • 1/2 cup hummus of choice (I used Engine Brand)
  • 1/4 cup lemon juice (juice of 2 lemons)
  • 3 Tablespoons Red Wine Vinegar
  • Add a little water to thin and adjust to your taste

Healthy Greek Pasta Salad Recipe

As I do, if you meal prep, double the recipe, eat the Healthy Greek Pasta Salad for dinner, and pack it into containers to take for lunch during the week.

FAQs

What's a traditional Greek salad dressing made of?
 
A traditional Greek salad dressing is actually Greek vinaigrette. It has red wine vinegar, olive oil, lemon juice, and Dijon mustard.
 
Is it alright to eat Greek pasta salad every day?
 
Yes. It's a nutrient-dense and low-calorie recipe that you can include in your daily diet. It provides you with a healthy dosage of potassium, iron, vitamin C, and vitamin A. 

LOOKING FOR HEALTHY SALAD RECIPES TO ADD TO YOUR ROUTINE? WE HAVE YOU ALL HOOKED UP!

Healthy Greek Pasta Salad Recipe
Yield: 6 servings

Healthy Greek Pasta Salad

Prep Time: 10 minutes
Total Time: 10 minutes

Healthy Greek Pasta Salad is full of Meditteranean flavors and vegetables in a tangy oil-free hummus dressing. Add tofu feta cheese for an added level of fabulous!

Ingredients

SALAD

  • 8 pounces vegetable pasta, cooked according to directions and cooled immediately. (or any pasta of choice)
  • 1 large bunch kale ( approximately 5 cups) , stem removed, chopped into bite sized pieces
  • 1 large English cucumber, diced
  • 1 red onion, diced (approximately 1 cup)
  • 1/2 cup Kalamata olives, sliced in half
  • 1 cup grape tomatoes, cup in halves
  • 1 can artichoke hearts, in water, drained, and diced
  • 1/2 cup banana peppers
  • 1 red bell pepper, diced
  • 3 Tablespoons capers
  • 4 Tablespoons fresh dill, chopped
  • 1 15 ounce can of chickpeas, rinsed and drained

Hummus DRESSING

  • 1/2 cup hummus of choice (I used Engine oil-free original)
  • The juice from 4 lemons (1/4 cup)
  • 1/4 cup red wine vinegar

Tofu Feta Cheese (optional)

Instructions

HEALTHY GREEK PASTA SALAD:

  • Cook 8 ounces of vegetable rotini pasta or pasta of choice according to directions (mine required 9 minutes)
  • Drain pasta and rinse in cold water until room temperature
  • Remove stems from the kale, and chop into bite-sized pieces
  • Place kale in a large salad bowl
  • Add cold pasta, chickpeas, red onion, tomatoes, olives, mild peppers, artichokes, red bell peppers, capers, and cucumbers.
  • Add dill

OMG DRESSING:

  • In a large measuring cup, juice lemons.
  • Add red vinegar and hummus of choice.
  • Add water to thin.
  • Whisk together.
  • Pour dressing over salad mixture and toss several times, stirring the ingredients together to make sure everything is coated in dressing.
  • Cover and place in a refrigerator until ready to eat.
  • Best if the salad can rest in the dressing for at least 3 hours before serving.
  • Great for leftover lunches.

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Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 390Total Fat 10gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 7gCholesterol 28mgSodium 605mgCarbohydrates 81gFiber 13gSugar 16gProtein 28g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

© Kathy Carmichael
Cuisine: Mediterranean / Category: Salads
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Reader Interactions

Comments

  1. Patti

    This was awesome! What a great yummy salad!

    Reply

    • Kathy Carmichael

      Hi Patti, I'm so glad you liked it. I LOVE salad, so look for more recipes coming your way this spring and summer. Thanks for the feeedback. I appreciate it. Stay safe and healthy 🙂

      Reply

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