Mediterranean Diet Arugula Pasta Salad
Arugula and Pasta Salad
Mediterranean Diet Arugula Pasta Salad
This is really a great tasting salad that also packs a bit of protein.
I like that this salad can be made for lunch or for dinner or even both!
Have you tried my Greek Chickpea Salad recipe?
That recipe also contains chickpeas along with some great Greek inspired ingredients.
This recipe is really about the arugula and pasta along with the chickpeas.
Finding the perfect olive oil can be a pain!
Learn How to Buy Good Olive Oil here.
This recipe is for anyone asking what can I do with a lot of arugula.
I certainly know what it is like to have a lot of arugula as I like to buy Spring Salad.
Spring Salad can sometimes be loaded with arugula in comparison to the other kinds of lettuce depending on what is available.
Making a salad with the arugula is probably the obvious way to use up arugula.
Because arugula can have a flavor that is a bit strong for some folks, we will add other flavors to help balance it out. Feta cheese seems to do a great job at balancing the flavor of arugula.
People ask what are the health benefits of arugula.
Arugula is a dark green leaf lettuce that also contains some protein.
While adding arugula to salad is a popular way to use it, arugula also tastes good on top of other dishes such as pizza (adding it after baking).
Here is what makes arugula so good for you.
Arugula is loaded with vitamin k which is needed for blood clotting.
It also is a source for fiber and protein.
arugula in a bowl
Tips for making this arugula pasta salad with feta.
When choosing the perfect pasta, use a pasta that is bite-sized. Rigatoni or penne are good choices. By the way, an easy cheat is to use a precooked pasta in this recipe.
Here are some more great tips for you.
- Leftover salad can be stored in an airtight container in the refrigerator. However, I suggest if possible, storing it unassembled if possible. It should keep for about two days if properly stored.
- Not everyone likes chickpeas. You can sub in cut up avocado, tuna, or even shrimp for the chickpeas.
- This is a great recipe to make in advance especially if you are preparing it for a crowd (party, gathering etc). What I suggest you do is add the arugula before actually serving the salad. The other ingredients can be stored in the refrigerator in an air tight container.
Here is how you can personalize this Mediterranean diet pasta salad
Making this salad as described is a great idea in itself.
However, there are ways that you can personalize this salad to make it even more flavorful, colorful, or filling.
Add or sub in any of these ingredients to your salad to amp it up a notch!
- Sliced or whole olives.
- Add some fruit such as sliced strawberries or blueberries.
Use a spring salad with a variety of lettuce that also contains arugula. - Instead of feta, true using a vegan cheese, blue cheese, or a combination of cheeses.
- Omit the olive oil and use your favorite dressing instead.
How to prepare arugula for a salad.
I always like to wash my arugula under cool running water.
Then I allow it to dry in a colander, patting it down with clean kitchen or paper towels as needed to remove the water.
By the way, while you are here you may also be interested in these ideas.
- Red Cabbage and Carrot Coleslaw.
- Mediterranean Style Chicken Piccata
- How to Make Ricotta Frosting.
- Spicy Air Fried Carrots.
- How to Make Fire Roasted Tomatoes.
- Vegan Beer Cheese Queso
- Delicious Spinach and Beet Salad.
- Mediterranean Diet Black Bean Brownies.
- How to Follow the Mediterranean Diet.
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Arugula and Pasta Salad
Mediterranean Diet Arugula Pasta Salad
This is a simple salad that packs a lot of flavors, colors, and textures.
It can be served for lunch, dinner, or even as a side dish.
You will need to have cooked and then cooled pasta to make this dish.
Please make sure that the pasta is fully cooled before adding it to this recipe.
Using leftover pasta that has been refrigerated or premade pasta in a pouch are easy ways to make this salad recipe.
Ingredients needed to make this pasta salad with arugula and feta.
- Pasta– 3 cups cooked and cooled. Use bite sized pasta for best results.
- Tomatoes- 2 cups of small tomatoes such as cherry tomatoes.
- Chickpeas– 1 ½ cup rinsed and drained from can.
- Olive Oil- 2 tablespoons .
- Arugula- 2 cups washed and allowed to dry.
- Feta Cheese- 1 cup chopped or broken into chunks.
- Parsley- ¼ cup. Really, any kind of parsley can work in this recipe.
- Peanuts– ¼ cup raw or roasted and lightly salted.
- Seasonings as desired. This can include Italian Seasonings, Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
How to make Arugula Pasta Salad.
- Wash your arugula and allow it to dry if you have not done so yet. Also, rinse and drain your chickpeas.
- Place the cooked and cooled pasta into a large serving bowl. Then slice the tomatoes in half and then place them into the bowl along with the chickpeas. Add the olive oil and desired seasonings of choice and give the ingredients a quick toss. Then add the arugula and toss again.
- Top with the remaining ingredients and serve.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Mediterranean Diet Arugula Pasta Salad, a simple vegetarian diet friendly lunch or dinner salad made with pasta, arugula, and tomatoes.
Mediterranean Diet Arugula Pasta Salad
Ingredients
- Pasta– 3 cups cooked and cooled.
- Tomatoes- 2 cups
- Chickpeas– 1 ½ cup
- Olive Oil- 2 tablespoons
- Arugula- 2 cups
- Feta Cheese- 1 cup
- Parsley- ¼ cup.
- Peanuts– ¼ cup
- Seasonings as desired. This can include Italian Seasonings Mediterranean Diet Seasoning Blend, Greek Seasoning Blend, Salt, and/or Pepper.
Instructions
- Wash your arugula and allow it to dry if you have not done so yet. Also, rinse and drain your chickpeas.
- Place the cooked and cooled pasta into a large serving bowl. Then slice the tomatoes in half and then place them into the bowl along with the chickpeas. Add the olive oil and desired seasonings of choice and give the ingredients a quick toss. Then add the arugula and toss again.
- Top with the remaining ingredients and serve.
Recipe Notes
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Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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