Mediterranean Pasta Salad gets a lightened-up makeover using tofu shirataki noodles. Studded with tomatoes, zucchini, artichokes, and olives, this is one potluck dish that everyone will love!
I’ve heard a lot of talk about the impending bathing-suit season, but I just can’t bring myself to care about it. I care a lot more about feeling good and being able to use my body the way I want to than I care about a number on a scale or what size bathing suit I’m buying from Target.
Towards that end, I love finding ingredients that I can feel good about eating. Enter the Tofu Shirataki Noodle!
I don’t really consider these to be a diet food (although many people use them that way!); I just like them because they’re good for me. With so few calories, you could eat a huge guilt-free bowl of this Mediterranean pasta salad. I quickly learned that this dish is FILLING, so I just help myself to a small bowl. Something about this recipe just fills me up!
My favorite thing about these noodles is that I don’t feel all carb-heavy after I eat them. I don’t have time to feel sleepy after a meal!
If you’ve been curious about tofu shirataki noodles, this is the recipe that will convert you into a fan.
The trick with tofu shirataki noodles is to take the time to prepare them the right way. The first time I ever tried to eat shirataki noodles I just dumped them right out of the bag and dug in. This is NOT the way to go about it!
I know a few people who gave up on this ingredient after one failed attempt, which is a shame because it only takes a few minutes to get them ready to use.
All you have to do is drain and rinse the noodles thoroughly, then put them in a pot and cover them with cold water. Set the pot over heat and boil the noodles for 2-3 minutes. Drain and rinse them one more time, then use a paper towel to squeeze out any excess moisture. Done!
I decided to use angel hair noodles for this recipe, but you could use any of the tofu shirataki noodle shapes available (House Foods makes macaroni, fettucine, and spaghetti shapes, too). When I want pasta, I want something I can twirl around a fork. The angel hair shape worked perfectly!
I’m a total sucker for noodles, and I can’t wait to try out some swaps with my Tofu Curry Noodles and Thai Drunken Noodles recipes!
Okay, so about this recipe.
Here’s the run-down: after you prep the noodles, toss them with a quick homemade dressing so they soak up lots of lovely flavors. Throw some zucchini on a hot grill pan while you slice and dice grape tomatoes and red onion. Everything gets mixed together in a big bowl with marinated artichoke hearts, kalamata olives, baby spinach leaves, and crumbled feta cheese. Toasted pine nuts add the perfect amount of crunch; sprinkle them on right before serving.
This Mediterranean pasta salad tastes even better the next day – just remember to keep the pine nuts separate, as they lose their crunch in the fridge.
Here’s the Recipe!
Mediterranean Pasta Salad Recipe, Lightened Up
Ingredients
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon oregano
- 1/4 teaspoon sugar
- 1/4 teaspoon dried lemon peel
- 1/4 teaspoon garlic powder
- 1/4 teaspoon freshly ground black pepper
For the Pasta Salad
- 2 packages House Foods Tofu Shirataki Noodles - angel hair shape
- 1 zucchini
- 1 cup halved grape tomatoes
- 1 cup chopped baby spinach leaves
- 3/4 cup quartered - marinated artichoke hearts
- 3/4 cup crumbled Feta cheese
- 1/3 cup sliced red onion
- 2 tablespoons pine nuts
Instructions
- In the bottom of a large serving bowl, make the dressing by whisking together the olive oil, red wine vinegar, salt, oregano, sugar, dried lemon peel, garlic powder, and freshly ground black pepper.
- Place the tofu shirataki noodles into a strainer and rinse thoroughly. Transfer the noodles to a saucepan and cover with cold water. Bring the water to a boil; boil for 2-3 minutes, then drain the noodles and rinse with cold water. Use a paper towel to squeeze the noodles and absorb as much liquid as you can. Add the noodles to the serving bowl and toss well. Use kitchen shears to snip the noodles into manageable lengths.*
- Set a grill pan over medium heat. Cut the zucchini lengthwise into quarters and rub the cut sides with olive oil. Sprinkle with salt, then transfer to the pre-heated grill pan. Grill for 2-3 minutes per side. Transfer to a cutting board and dice into bite sized pieces. Place the diced zucchini into the serving bowl with the noodles.
- Add the tomatoes, spinach, artichoke hearts, feta cheese, and red onion to the bowl and toss well. Cover and refrigerate for 30 minutes, or until ready to serve.
- When you are ready to serve, place the pine nuts in a small pan set over medium-low heat. Toast the pine nuts, shaking frequently, until glossy and golden (about 2-3 minutes). Sprinkle the pine nuts over the top of the salad. Serve chilled or at room temperature.
NOTES
Nutrition
THANK YOU, House Foods, for supporting The Wanderlust Kitchen by sponsoring this recipe!
