There’s something undeniably enticing about the flavors of the Mediterranean. The freshness of the vegetables, the richness of the olive oil, and the tangy bite of feta cheese all create a unique culinary masterpiece.
Here at Luna Grill, we’re a family-owned brand that champions Mediterranean cuisine and have added our unique touch to these timeless flavors with our very own Mediterranean pasta recipe. This light and healthy pasta salad is created featuring the classic fresh Mediterranean flavors of fresh tomatoes, olives, feta cheese, and fresh herbs.
Not only that, but this dish is easy to make and works great for a family weeknight dinner. Let’s get started on how you can recreate your own version of our recipe in your kitchen!
The Mediterranean Influence: A Brief History and Cultural Background
Renowned globally for its health benefits, the Mediterranean diet garners its essence from the diverse cultures inhabiting the sun-kissed Mediterranean region.
While each country lends its unique touch, there’s a shared reverence for fresh vegetables, the richness of olive oil, and the hearty goodness of grains. This cultural, gastronomic tradition has seeped into and deeply influenced pasta recipes, culminating in a delightful fusion of Mediterranean and Italian flavors.
Picture a traditional Italianpasta dish in your mind. Now, replace the usual tomato and basil with a toss of extra virgin olive oil, speckled with kalamata olives and crumbled feta cheese, with a sprinkle of aromatic herbs like oregano and parsley. This is the soul of Mediterranean pasta, a fusion beyond mere ingredients.
It’s a celebration of the rich tapestry of Mediterranean flavors transformed into a dish that’s as nourishing as it is flavorful. This amalgamation is a testament to the region’s love for food, embodying centuries of culinary history and a shared tradition of celebrating life through food. It’s Mediterranean culture, presented to you in a deliciously twirled forkful.
What Are the Ingredients That Define Mediterranean Pasta?
What truly sets Mediterranean pasta apart is the choice of ingredients. Think of classic Mediterranean staples: extra virgin olive oil, tangyfeta cheese, briny kalamata olives, and ripe, sweet cherry tomatoes.
Luna Grill’s Mediterranean pasta doesn’t shy away from these bold flavors as we include them all in our recipe:
- 16 oz Pasta (You can use whole wheat pasta or your favorite type of noodle)
- 12 oz can Crushed Tomatoes
- 1 TBSP Extra Virgin Olive Oil
- 1 cup Fresh Tomato (You can use a Roma tomato, diced, or grape tomatoes cut in half)
- ½ tbsp Salt
- 2 tsp Minced Garlic (2-3 garlic cloves, minced)
- ¼ cup Olives (Black or Kalamata Olives, chopped)
- ¼ cup Red Onion (Finely diced)
- ¼ Crumbled Feta Cheese
- 1 TBSP Fresh Basil (Wash and loosely chopped)
- 1 TBSP Fresh Parsley (Wash and loosely chopped)
The Art of Perfect Pasta: How Do You Cook Al Dente?
The cornerstone of any good pasta dish is the pasta itself. In the Mediterranean style, pasta is often cooked “al dente, ” meaning “to the tooth” in Italian.
It should be firm when bitten but not hard. This texture is critical to Mediterranean pasta dishes as it holds up well to the robust flavors and ingredients.
Cooking pasta dente requires attention:
- Start by boiling your pasta in a large pot of salted water.
- Check it a couple of minutes before the package directions indicate it should be done.
- It should feel tender but still firm to the bite.
- Once done, drain it and toss it with a bit of olive oil to prevent it from sticking.
How Do You Assemble a Mediterranean Pasta Salad?
Assembling a Mediterranean Pasta Salad is an art in itself. The secret is in how you balance the fresh veggies with the pasta and seasonings.
Here’s how you can recreate this Luna Grill favorite:
- Cook the pasta according to the package on the instructions, and set aside in a large bowl that can hold all the ingredients.
- Combine tomatoes, olive oil, salt, garlic, onion, and olives in a saucepan. Saute for seven to 10 minutes until the fresh tomato softens and all ingredients are combined and heated to 145 degrees Fahrenheit.
- Combine the cooked pasta with the pasta sauce and mix until the pasta is coated.
- Top with the crumbled feta, basil, and parsley.
- Serve.
- Tip: Add your favorite protein to this pasta salad. For chicken, you can use a rotisserie chicken.
Keep the pasta salad chilled in an airtight container until you’re ready to serve. If you’re making this dish as part of a meal prep, then add the fresh herbs and feta after you reheat it and just before serving to maintain their crispness and texture.
What Are Recommended Pairings and Serving Suggestions?
A standout feature of this Mediterranean pasta recipe is its adaptability. As a hearty main dish, it pairs harmoniously with numerous accompaniments and side dishes.
Adding grilled chicken or chickpeas ramps up the protein content, transforming the pasta salad into a complete meal. If you prefer a greener fare, toss in a handful of arugula, baby spinach, or marinated artichoke hearts, enhancing the color palette and the nutrient profile.
Moreover, don’t hold back on experimenting with different flavors for your pasta. A sprinkle of black pepper or red pepper flakes can provide a kick, a squeeze of fresh lemon juice can add a citrusy tang, and a drizzle of red wine vinegar can introduce a subtly sharp flavor.
You can also garnish the dish with freshly grated parmesan cheese, adding a dash of Italian authenticity. As for the pasta, consider switching out the penne for farfalle or even spiral-shaped fusilli for a fun, textural twist.
What Are the Health Benefits of Mediterranean Pasta Salad?
Our Mediterranean Pasta Salad is more than a gastronomical delight — it’s a cornucopia of nutritional benefits:
- Whole wheat pasta is a prime source of energy-sustaining carbohydrates.
- The olives and olive oil, traditional components of Mediterranean cuisine, contribute heart-friendly monounsaturated fats.
- Feta cheese introduces a dose of calcium which is essential for bone health.
- As mentioned earlier, if you incorporate a lean protein like chicken breast, you’re bolstering your dish with high-quality protein without a surge in cholesterol levels.
At Luna Grill, we understand the significance of dietary preferences and restrictions and are committed to catering to diverse needs. We always have gluten-free pasta ready, ensuring everyone can relish this Mediterranean wonder.
We strive to make every bite available to everyone as a testament to our dedication to healthful, flavorful food.
Luna Grill’s Take on Mediterranean Pasta: A Culinary Delight
At Luna Grill, our take on Mediterranean pasta is a tribute to our deep-rooted expertise in Mediterranean cuisine. We craft each dish with unwavering attention to detail, utilizing quality ingredients and time-honored techniques. The result is an incredibly delicious culinary delight that is as wholesome as it is flavorful.
Whether you’re recreating our recipes at home or savoring a dish in one of our cozy restaurants, we promise a culinary journey steeped in authenticity and bold Mediterranean flavors. We believe that the joy of food is about more than what’s on the plate. It’s about embracing a vibrant culture that values community, good food, and a commitment to quality.
“Make our kitchen yours,” and embark on a delightful exploration of flavors with us. Today and every day, we are here to serve you with passion, heart, and a genuine love for what we do.
Sources:
Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms | PMC
What Does Al Dente Mean? | Spoon University
Does Pasta Give You Energy? | livestrong
Chickpeas vs Chicken: Protein and Nutrition Comparison | Veg Faqs
The Benefits of Adding a Drizzle of Olive Oil to your Diet | American Heart Association
