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Mediterranean cuisine is celebrated not only for its rich flavors but also for its health benefits. Characterized by an abundance of fresh vegetables, healthy fats, and aromatic herbs, this culinary tradition promotes a balanced diet that supports overall well-being. The Mediterranean diet has been linked to various health benefits, including reduced risk of chronic diseases, improved heart health, and better weight management.

Cold Pasta Salad

Looking for a refreshing dish to brighten up your summer gatherings? Try the Mediterranean Bliss Cold Pasta Salad! This vibrant salad combines whole grain pasta, fresh veggies, protein-packed chickpeas, and creamy feta, creating a flavorful and nourishing meal. With a simple homemade dressing of olive oil, lemon, and herbs, this salad is perfect for picnics, barbecues, or a light weeknight dinner. Enjoy the taste of the Mediterranean right at home!
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Ingredients
  

8 oz (about 225g) fusilli or penne pasta

1 cup cherry tomatoes, halved

1 cup cucumber, diced

½ cup red bell pepper, diced

½ cup Kalamata olives, pitted and sliced

1 cup canned chickpeas, drained and rinsed

½ cup red onion, finely chopped

1 cup feta cheese, crumbled

¼ cup fresh parsley, chopped

½ cup extra virgin olive oil

¼ cup red wine vinegar

1 tsp Italian seasoning

Salt and freshly ground black pepper to taste

Instructions
 

Cook the Pasta: In a large pot, bring a generous amount of salted water to a rolling boil. Add the pasta of your choice and cook according to the package instructions until it reaches an al dente texture. Once done, drain the pasta thoroughly and rinse it under cold running water to halt the cooking process. Allow it to cool completely in a separate bowl.

    Prepare the Vegetables: While the pasta cools, wash and chop the cherry tomatoes in half, dice the cucumber, and finely chop the red bell pepper and red onion. Gather all these vibrant vegetables in a large mixing bowl for easy mixing later.

      Combine Ingredients: Into the mixing bowl with the chopped vegetables, add the chickpeas, sliced Kalamata olives, and crumbled feta cheese. Make sure to gently combine these ingredients. After the pasta has cooled, add it to this colorful mixture.

        Make the Dressing: In a small bowl or jar, combine the extra virgin olive oil, red wine vinegar, Italian seasoning, and a sprinkle of salt and freshly ground black pepper. Whisk the ingredients together until they are thoroughly mixed, creating a flavorful dressing.

          Mix and Serve: Drizzle the dressing over the bowl of pasta salad ingredients. Gently toss everything together, ensuring that all components are evenly coated in the dressing. Take a moment to taste the salad and adjust the seasoning if needed, adding more salt or pepper to fit your preference.

            Garnish and Chill: To enhance both flavor and presentation, sprinkle the chopped fresh parsley on top of the salad. Cover the bowl securely with plastic wrap or a lid, and place it in the refrigerator for at least 30 minutes. This chilling time allows the flavors to meld beautifully.

              Enjoy: Serve the Mediterranean Pasta Salad either chilled or at room temperature, making it a perfect option for a refreshing side dish or light main meal. Pair it with grilled meats or serve it among other salads for a delightful summer feast!

                Prep Time: 20 mins | Total Time: 50 mins | Servings: 6