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I have a little confession: I used to really dislike pasta salad. For me, it always came down to the dressing—either too heavy, too sweet, or just… bland. The “Greek” dressings from a bottle never tasted like the ones I’d had on vacation.
As a recipe developer, I became a little obsessed with cracking the code. I wanted a vibrant, satisfying salad that was a complete meal in a bowl, not just a side dish. The secret, I learned, wasn’t just in the salad; it was in the vinaigrette.
This is the result: a hearty, whole-grain Mediterranean pasta salad recipe that’s packed with fiber, protein, and flavor. The dressing is the star—a bright, zesty lemon-herb vinaigrette that pulls everything together. It’s the perfect energizing lunch or easy weeknight win.
A One-Bowl Meal That Actually Satisfies
What I love about this dish is that it’s genuinely filling. We’re not just using pasta; we’re using whole-wheat farfalle, which brings great texture and, more importantly, a fantastic source of fiber.
When you add the plant-based protein from the chickpeas and the healthy fats from the olive oil and feta, you get a balanced, nourishing meal that keeps you full and energized through the afternoon. No post-lunch slump here!
It’s also incredibly practical. You can prep it on a Sunday and have delicious, ready-to-go lunches for a few days.
How This Greek-Inspired Pasta Salad Comes Together
This is a wonderfully simple recipe, and it’s all about the assembly. There are three main parts:
- The Vinaigrette: This is our lemon herb vinaigrette recipe in action. You’ll just whisk (or shake in a jar!) the olive oil, lemon juice and zest, vinegar, garlic, and fresh herbs. It’s so bright and fresh.
- The Base: Cook your pasta until it’s just al dente. The key here is to rinse it under cold water right after draining. This stops the cooking and keeps it from getting gummy.
- The Assembly: In your biggest bowl, toss the cooled pasta with all those great Mediterranean flavors—chickpeas, cucumber, tomatoes, olives, and red onion. Pour that beautiful dressing over the top, toss, and then gently fold in the feta.
My Researcher’s Notes & Easy Variations
Over the years of making this, I’ve picked up a few tips. Here are my notes to guarantee success:
- Rinse, Rinse, Rinse: The recipe card mentions this, but I want to emphasize it. Rinsing the canned chickpeas and Kalamata olives is my non-negotiable step. It washes away that “canned” taste and significantly cuts down on excess sodium.
- Go Gluten-Free: This works beautifully with chickpea or lentil-based pasta for a great gluten-free, high-protein option. Just watch the cooking time!
- Add More Protein: If you want to make it even heartier, add some shredded rotisserie chicken or grilled shrimp.
- Change the Base: This vinaigrette is so versatile. If you’re out of pasta, it’s just as delicious on quinoa, or even on a simple Chickpea Salad with Lemon & Feta.
- Make it a Spread: Love these flavors? You can get a similar vibe in appetizer form with The Creamiest 10-Minute Mediterranean Feta Dip.
Aegean Whole-Grain Pasta Salad with Zesty Lemon-Herb Vinaigrette
Ingredients
For the Zesty Lemon-Herb Vinaigrette:
- ¼ cup extra-virgin olive oil
- ¼ cup freshly squeezed lemon juice about 2 lemons
- Zest of 1 lemon
- 3 tablespoons red wine vinegar
- 2 large garlic cloves finely minced
- 2 teaspoons fresh oregano finely chopped
- ¼ cup fresh flat-leaf parsley finely chopped
- ¼ teaspoon freshly ground black pepper
- Pinch of crushed red pepper flakes optional
For the Pasta Salad:
- 12 ounces 340 g dry whole-wheat farfalle
- 1 15-ounce/425 g can chickpeas, rinsed and drained (about 1½ cups; drained weight ~240 g)
- 1 English cucumber diced
- 1 pint cherry tomatoes halved
- ½ cup Kalamata olives pitted, rinsed, and halved
- ½ medium red onion thinly sliced
- 3 ounces 85 g feta cheese, crumbled
Instructions
- Make the vinaigrette: In a small jar or bowl, combine olive oil, lemon juice, lemon zest, red wine vinegar, garlic, oregano, parsley, black pepper, and red pepper flakes (if using). Shake or whisk until emulsified.
- Cook the pasta: Bring a large pot of unsalted water to a rolling boil. Add farfalle and cook until al dente per package directions.
- Cool and drain: Drain, then rinse under cold water for 20–30 seconds to stop cooking. Shake well to remove excess water.
- Assemble: In a large bowl, combine cooled pasta, chickpeas, cucumber, tomatoes, olives, and red onion.
- Dress: Shake the vinaigrette again. Pour about ¾ of it over the salad and toss gently to coat.
- Finish: Fold in the feta. Drizzle the remaining dressing over the top.
- Rest & adjust: Let stand 15 minutes at room temperature, then taste and adjust acidity/pepper to preference.
Notes
- Rinsing is Key: Rinsing the canned chickpeas and Kalamata olives is a crucial step to significantly reduce the overall sodium content of the dish.
- Pasta Alternatives: For a gluten-free, high-protein option, chickpea-based or lentil-based pasta can be substituted for the whole-wheat pasta. Cooking times will vary.
- Make-Ahead: This salad can be made a few hours in advance. If doing so, reserve half of the dressing and the feta cheese, and toss them in just before serving to keep everything fresh and vibrant.
Nutrition Facts
Per serving: based on 6 servings- Calories: 407
- Total Fat: 22 g
- Saturated Fat: 3.3 g
- Sodium: 227 mg
- Total Carbohydrates: 45 g
- Dietary Fiber: 11.7 g
- Total Sugars: 6 g
- Added Sugars: 0 g
- Protein: 12.8 g
A Few Quick Questions (FAQ)
How long does this pasta salad last in the fridge?
This salad stores beautifully! Keep it in an airtight container for 3-4 days. The flavors actually get even better on day two. If you’re making it ahead, I recommend holding back half the dressing and the feta, then tossing them in just before serving.
Can I use a different pasta shape?
Absolutely! Farfalle (bowties) are great, but this is also perfect with rotini, penne, or fusilli. I’d stick with a whole-wheat or legume-based pasta for all that great fiber.
What can I pair this with?
It’s a full meal on its own, but it also makes a fantastic side dish for grilled chicken or fish. And if you’re loving the pasta salad theme, you should definitely try my Mediterranean Orzo Salad for a different, lighter texture.
I hope this vibrant, satisfying pasta salad makes your weekly meal prep a little brighter. It’s proof that you can have quick, practical food that is also absolutely delicious and nourishing. Enjoy!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
