Mediterranean Harvest Pasta Salad
Experience the essence of a sun-drenched Italian garden in this vibrant and wholesome pasta salad. We’ve re-engineered the classic Caprese, packing it with fiber-rich whole grains and nutrient-dense greens. A bright, salt-free lemon-balsamic vinaigrette ties together sweet tomatoes, creamy mozzarella, and peppery arugula for a dish that’s as nourishing as it is delicious.
- Total Time32 minutes
- Yield8 servings 1x
Ingredients
Scale
For the Salad Base:
- 12 ounces whole-wheat rotini pasta
- 4 cups cherry tomatoes (halved)
- 4 ounces part-skim mini mozzarella balls (drained and halved)
- 2 heaping cups fresh baby arugula
- 1 ½ cups loosely packed fresh basil leaves (torn)
- ½ cup thinly sliced red onion
For the Lemon-Balsamic Vinaigrette:
- ½ cup high-quality extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 ½ tablespoons balsamic vinegar
- 3 large garlic cloves (finely minced)
- ¼ teaspoon red pepper flakes (optional, for warmth)
- Freshly ground black pepper (to taste)
For Garnish:
- 2 tablespoons finely grated Pecorino Romano cheese
Instructions
- Cook the Pasta: Bring a large stockpot of unsalted water to a rolling boil. Add the whole-wheat rotini and cook according to package directions until perfectly al dente, typically 9-11 minutes. Immediately drain the pasta in a colander and rinse briefly under cold water to halt the cooking process. Set aside to drain completely.
- Prepare the Vinaigrette: In a small jar with a tight-fitting lid, combine the extra-virgin olive oil, fresh lemon juice, lemon zest, balsamic vinegar, minced garlic, and optional red pepper flakes. Season generously with freshly ground black pepper. Seal the jar and shake vigorously for 30 seconds until the vinaigrette is creamy and fully emulsified.
- Combine Ingredients: In a large mixing bowl, combine the cooled pasta, halved cherry tomatoes, sliced red onion, and torn basil leaves. Pour about two-thirds of the vinaigrette over the salad and toss gently to coat everything evenly.
- Final Assembly: Gently fold in the halved mozzarella balls and the baby arugula, drizzling the remaining vinaigrette over the top. Give the salad one last gentle toss.
- Serve: For the best flavor, allow the salad to rest at room temperature for 10-15 minutes. Just before serving, sprinkle the grated Pecorino Romano cheese over the top.
Notes
- Make-Ahead Tip: You can prepare the pasta and vinaigrette up to a day in advance. Store them separately in the refrigerator. Assemble the salad with the fresh ingredients just before serving for optimal texture.
- Protein Boost: To make this a more substantial main course, add a can of drained chickpeas or some grilled chicken breast.
- Why Unsalted Water?: Cooking the pasta in unsalted water is a deliberate choice to keep the sodium levels low. The saltiness from the Pecorino Romano cheese is all that’s needed to balance the final dish.
Nutrition Facts per Serving: Calories: 329 kcal | Total Fat: 17.6 g (Saturated Fat: 3.8 g) | Total Carbs: 35 g (Fiber: 6.1 g, Sugars: 3.3 g, Added Sugars: 0 g) | Protein: 10 g | Sodium: 83 mg
These values are approximate and may vary based on ingredients and preparation.
- Prep Time: 20 minutes
- Cook Time: 12 minutes
- Category: Main Course, Salad
- Cuisine: Mediterranean
Nutrition
- Calories: 329