Light & Refreshing Mediterranean Zucchini Pasta Salad: Your Perfect Summer Meal
This refreshing and lightened-up Mediterranean Zucchini Pasta Salad is a vibrant celebration of summer flavors. Instead of traditional pasta, we use delicate zucchini noodles, tossed with a medley of briny feta, protein-rich chickpeas, tender artichoke hearts, sweet cherry tomatoes, fresh spinach, and savory Kalamata olives. It’s an ideal dish for anyone seeking a healthy, delicious, and easy meal that perfectly captures the essence of the Mediterranean diet.
Embracing Summer with Zucchini Pasta Salad
Hello, wonderful readers! It’s been a little longer than planned since my last post, but sometimes life has its own schedule. Between travels, unexpected internet glitches (a lesson learned: never plan to post while traveling!), a big move, and a flurry of freelance photography projects, things have been delightfully busy. The good news? Connor and I are finally settled into our new apartment and absolutely loving it. With everything now in place, I’m eager to get back into this creative space and share more deliciousness with you.
And what better way to jump back in than with this incredibly light, yet satisfying Zucchini Pasta Salad? I initially hoped to share this recipe a few weeks ago, but I’m actually thrilled I waited. We’re now at the peak of summer produce season, which means the stars of this salad – fresh summer squash, sun-ripened tomatoes, and vibrant greens – are at their absolute best. While you can certainly enjoy this Mediterranean-inspired dish any time of year, it truly shines during the warmer months, making it an ideal choice for summer potlucks, backyard BBQs, or simply a refreshing weeknight dinner.
I find myself naturally gravitating towards lighter, vegetable-focused meals when the temperatures rise, and this particular salad hits every single mark. It’s not just a meal; it’s an experience – fresh, flavorful, and incredibly good for you. Let’s dive into what makes this healthy zucchini pasta salad so special.
The Magic of Zucchini Noodles: A Healthier Twist on Pasta
As the name of this delightful dish clearly indicates, we’re swapping out traditional wheat pasta for vibrant, spiralized zucchini – affectionately known as zucchini noodles or ‘zoodles.’ This simple substitution is a game-changer, especially for those looking to reduce carbohydrates, increase vegetable intake, or enjoy a gluten-free meal without sacrificing flavor or texture.
Zucchini noodles offer a wonderful crunch when fresh and soften beautifully as they absorb the dressing, mimicking the al dente bite of traditional pasta. They are incredibly low in calories and rich in essential nutrients like Vitamin C, Vitamin B6, manganese, and potassium. Plus, their mild flavor makes them an excellent canvas for the bold tastes of Mediterranean cuisine, allowing the other ingredients to truly shine.
A Symphony of Mediterranean Flavors
This salad takes on its distinct Mediterranean flair through a carefully selected array of fresh ingredients. We’re talking about:
- Fresh Baby Spinach: Adding a tender green base and a boost of vitamins.
- Briny Kalamata Olives: Their distinctive salty, fruity flavor is quintessential Mediterranean.
- Creamy Feta Cheese: Crumbled feta introduces a tangy, salty kick that perfectly complements the fresh vegetables. (For a dairy-free or vegan option, feel free to omit or use a plant-based feta alternative).
- Sweet Cherry Tomatoes: Bursting with natural sweetness and vibrant color, these add a juicy counterpoint.
- Marinated Artichoke Hearts: Offering a tender texture and a subtly earthy, tangy flavor that elevates the salad.
- Crisp Red Onion: Providing a delicate sharpness and a satisfying crunch.
- Canned Chickpeas: Drained and rinsed, these add a wonderful source of plant-based protein and fiber, making the salad hearty and filling.
All these incredible ingredients are then gently tossed with a simple, yet incredibly flavorful homemade vinaigrette. The magic truly happens when the salad is allowed to marinate in the fridge for a little while. This resting period allows the zucchini to soften slightly and fully absorb the robust flavors of the dressing, creating a harmonious and deeply satisfying dish.
The result is a dish that is not only simple to prepare but also bursting with flavor, incredibly filling, and packed with nutrients. It’s substantial enough to be enjoyed as a light meal on its own, offering a perfect blend of carbohydrates, protein, and healthy fats. Alternatively, it makes an excellent side dish for a more traditional protein, such as perfectly grilled shrimp, tender chicken breasts, or a juicy flank steak.
Inspired by the Experts: From the Kitchen of Ali Maffuci
This fantastic recipe comes from my talented friend Ali Maffuci, the creative force behind the popular blog Inspiralized, and her newest cookbook, Inspiralized & Beyond (affiliate link). Ali is truly a pioneer and a household name when it comes to spiralized recipes. If you’re looking for innovative and delicious ways to incorporate more vegetables into your diet using a spiralizer, her resources are simply invaluable.
Her latest cookbook is particularly exciting because it expands beyond just spiralizing, sharing even more creative methods for preparing and cooking a wide array of vegetables. While I chose to feature a classic spiralized recipe from the book today, Inspiralized & Beyond also delves into imaginative techniques for chopping, ricing, and mashing vegetables to create truly craveable, wholesome meals. It’s a treasure trove of inspiration for anyone looking to eat more plant-forward.
I’m personally quite eager to try several other recipes from her book, including her intriguing zucchini pork dumplings (where zucchini strips cleverly replace traditional wrappers!), the visually stunning hasselback zucchini, a comforting spanakopita bake (featuring a clever potato crust!), and her innovative chickpea “tuna” salad. These are just a few examples of the culinary delights waiting to be explored in her latest work.
Why You’ll Love This Mediterranean Zucchini Pasta Salad
- Healthy & Light: Packed with fresh vegetables and lean protein, it’s a guilt-free meal.
- Low Carb & Gluten-Free: Perfect for those with dietary restrictions or looking for healthier alternatives to traditional pasta.
- Bursting with Flavor: The combination of Mediterranean ingredients and a tangy vinaigrette creates a truly vibrant taste experience.
- Easy to Prepare: Minimal cooking required, making it perfect for busy weeknights.
- Meal Prep Friendly: Tastes even better the next day as flavors meld, ideal for packed lunches.
- Versatile: Enjoy it as a stand-alone meal or pair it with your favorite grilled proteins.
- Seasonal Delight: Showcases the best of summer produce.
Happy summer, everyone! I hope you enjoy creating and savoring this incredible Mediterranean Zucchini Pasta Salad as much as I do. It’s truly a dish that embodies the joy and freshness of the season.
Mediterranean Zucchini Pasta Salad
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Ingredients
For the Dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon dried parsley optional
- ½ teaspoon garlic powder
- 1 teaspoon Dijon mustard
- kosher salt
- freshly ground black pepper
For the Salad:
- 2 medium zucchini
- 1 small red onion
- 1 (14 ounce) can quartered artichoke hearts drained
- ½ cup halved pitted kalamata olives
- 1 15-ounce can chickpeas drained and rinsed
- ½ cup crumbled feta cheese optional; omit to make dairy free
- 2 cups baby spinach
- 1 cup cherry tomatoes halved
Instructions
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Make the Dressing: In a medium bowl, whisk together the olive oil, vinegar, lemon juice, oregano, parsley (if using), garlic powder, and mustard. Taste and season with salt and pepper.
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Make the Salad: Slice the zucchini halfway through lengthwise, being careful not to pierce through the center (*Laura’s note: you want to create a part slice in order to create spiral cuts, otherwise the spiralizer will not work properly). Spiralize the zucchini with Blade C (*these instructions are designed for The Inspiralizer, but feel free to improvise and use whatever type that you own) and put them in a large bowl. Slice the onion halfway through lengthwise, being careful not to pierce through the center. Spiralize the onion with Blade A and add half the onion noodles to the bowl. (Save the rest for another use.) Add the artichokes, olives, chickpeas, feta (if using), spinach, and tomatoes to the bowl.
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Pour the dressing over the salad and toss well to combine. Serve or refrigerate until ready to serve.
Tips for Success:
- Per Ali’s instructions, this salad is best after sitting for a bit (for several hours or overnight) when the zucchini has softened and absorbed all the flavors of the dressing. This step is crucial for the optimal flavor and texture.
- While this salad can serve as a meal unto itself, it would also be delicious served alongside a more traditional protein (grilled shrimp, chicken, or flank steak would be great!). Its versatility makes it a fantastic addition to any summer spread.
- Choosing Zucchini: Look for firm, medium-sized zucchini without blemishes. Smaller zucchini tend to be sweeter and less watery.
- Spiralizer Tip: If you don’t have a spiralizer, you can use a vegetable peeler to create wide ribbons, then julienne them into ‘noodles’ with a knife.
- Flavor Customization: Feel free to add fresh herbs like mint or basil, or a sprinkle of red pepper flakes for a touch of heat.
Printed with permission from Inspiralized and Beyond by Ali Maffuci (Clarkson Potter, Spring 2018).
I received a complimentary copy of Inspiralized and Beyond; however all opinions are my own.