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Vegan Tomato & Balsamic Mediterranean Pasta Salad

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A forkful of pasta salad is lifted from a bowl of pasta salad on a grey surface beside a kitchen towel | Hurry The Food Up

We have been thinking of this Mediterranean pasta salad as a spring pasta salad or even a summer pasta salad – it’s so light and refreshing and perfect for warmer weather (we write this optimistically!)

Basically it’s the best pasta salad recipe ever, the one that all your barbecues and parties have been missing… until now! And it’s vegan to boot!

Ingredients for the salad including pasta, spinach, tomatoes, asparagus, peas, olive oil and balsamic | Hurry The Food Up

How to serve this Mediterranean pasta salad?

This is intended to be a vegan cold pasta salad recipe, so why not make a batch up in advance and keep it in the fridge?

The flavours mellow and become richer overnight, so we would definitely recommend this option! You can pop it in a jar and take it to work with you (we’re really into meals in jars at the moment – check out our noodle soup in a jar!)

This would also work as a delicious side dish, maybe one to enjoy alongside this simple ricotta bake?

Or, as the weather gets warmer, bring it along to a party or barbecue! The Mediterranean flavours of balsamic, basil and tomato are so perfectly suited to eating outdoors in the sunshine (fingers crossed!).

One top tip: make sure that the pasta and the dressing/tomatoes have cooled down before you mix everything together. If you assembled it all while still hot, the spinach and basil can wilt and go brown very quickly.

A pan with pasta, chopped vegetables, wilted spinach and tomatoes. A bowl of more spinach at the side | Hurry The Food Up

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How healthy is this vegan pasta salad?

This easy vegan pasta salad is full of greens like asparagus, peas and spinach, which give it texture and colour.

The sauce is made from cherry tomatoes gently fried with garlic, then cooked with balsamic vinegar, a touch of sugar and some cornstarch for thickening. The result is a sharp sweet sauce which adds a fresh flavour to the dish.

In fact, it tastes so good you’d wonder how it can possibly be healthy. But it really is.

In terms of health, this has to be one of the best vegan pasta salads. All those vegetables add crucial vitamins and plenty of fibre. The sauce/dressing is very light, with only a small amount of salt and sugar, and very little saturated fat.

Overall, one portion of our Mediterranean pasta salad comes to 483 kcal, 18g protein, 13g and 10g fat (of which only 1g is saturated). That’s a decent amount of protein and fibre – enough to make it a filling meal – and a solid amount of calories for a lunch or light dinner.

A bowl of mediterranean pasta salad with a tea towel next to it, on top of a marble grey surface | Hurry The Food Up

Furthermore, there are choices you can make within the recipe to make sure it is as healthy as possible. For example, you could use whole grain pasta instead of white pasta.

Whole grain foods contain more nutrients than refined grains, because the process of refining grains strips them of much of their nutritional value.

While we’ve got you here, you should check out our vegetarian for weight loss e-book if you want more tips on healthy eating, with an emphasis on losing weight!

A healthy Mediterranean pasta salad to welcome in the warmer days and boot out the winter months? Bring it on!

A bowl of mediterranean pasta salad with a tea towel next to it, on top of a marble grey surface | Hurry The Food Up
Vegan Mediterranean Pasta Salad
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Looking for a healthy vegan pasta salad that you can prep ahead for lunch? Try our Mediterranean pasta salad!
Cuisine:Italian, Mediterranean
Prep Time:10 minutes
Cook Time:12 minutes
Total Time:22 minutes
Servings:2
Calories:483kcal
Author: Abril Macías

Ingredients

Instructions

  • In a pot of salted boiling water cook pasta according to package instructions. During the last 5 minutes of cooking time, add peas and asparagus to cook with the pasta. Finally remove from water.
    5.5 oz pasta, 5.5 oz asparagus, 5.5 oz peas
  • Meanwhile, in a medium sized saucepan over medium heat, heat the olive oil. Add the cherry tomatoes and cook until their skin is golden. Then add the minced garlic and cook until it begins to brown and the tomatoes pop. Add sugar, balsamic, water, salt and baking soda. Mix and simmer for 2 minutes. Dissolve cornstarch in a little water and add to the pot. Cook until the sauce thickens, boiling for 1 minute. Turn off heat and stir in half of the spinach.
    7 oz cherry tomatoes, 1 tbsp olive oil, 2 cloves garlic, 2 tsp sugar, ¼ cup balsamic vinegar, ¼ cup water, 1 tbsp cornstarch, ¾ tsp salt, ¼ tsp baking soda, 4 oz baby spinach
  • To serve, mix in the tomato pot the pasta and veggies, remaining spinach and basil.
    1 handful basil, fresh

NOTES

Looking for more vegan lunch ideas?
Rich & Warming Curried Mushroom Stew
Hot & Healthy Pasta Arrabiata
Simple & Delicious Mexican Bean Stew
Quick & Easy Vegan Lo Mein
Beef Free Bliss Vegan Bolognese

Nutrition

Nutrition Facts
Vegan Mediterranean Pasta Salad
Amount per Serving
Calories
483
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
1080
mg
47
%
Potassium
 
920
mg
26
%
Carbohydrates
 
81
g
27
%
Fiber
 
13
g
54
%
Sugar
 
19
g
21
%
Protein
 
18
g
36
%
Vitamin A
 
6999
IU
140
%
Vitamin C
 
74
mg
90
%
Calcium
 
121
mg
12
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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