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The Mediterranean diet is celebrated not only for its vibrant flavors but also for its numerous health benefits. Characterized by an abundance of vegetables, fruits, whole grains, healthy fats, and lean proteins, this diet is often associated with lower risks of chronic diseases, improved heart health, and enhanced longevity. The emphasis on fresh, seasonal ingredients makes Mediterranean cuisine a delightful way to nourish the body while enjoying the pleasures of cooking and dining.

Cold Mediterranean Veggie Pasta

Dive into the refreshing flavors of Chilled Mediterranean Bliss Pasta, a vibrant dish that embodies the essence of Mediterranean cuisine. Packed with colorful vegetables, whole wheat pasta, and zesty dressing, this pasta salad is perfect for warm weather dining. Wholesome ingredients like cherry tomatoes, cucumbers, and feta combine beautifully, making it ideal for picnics, summer gatherings, or a simple dinner. Enjoy the health benefits and delightful tastes of this easy-to-make recipe.
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Ingredients
  

8 oz whole wheat pasta (fusilli or penne)

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (choose red or yellow), diced

1 small red onion, finely chopped

1 cup Kalamata olives, pitted and halved

1 cup feta cheese, crumbled

1/2 cup fresh parsley, chopped

1/4 cup fresh basil, chopped

1/4 cup extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon dried oregano

Salt and pepper, to taste

Zest and juice of 1 lemon

Instructions
 

Cook the Pasta: In a large pot, bring a generous amount of salted water to a rolling boil. Add the whole wheat pasta and cook according to the package instructions until al dente, usually about 8-10 minutes. Once cooked, drain the pasta in a colander and rinse it under cold running water to halt the cooking process and cool it down.

    Prepare the Vegetables: While the pasta is cooking, chop the cherry tomatoes, cucumber, red bell pepper, and red onion into bite-sized pieces. Place all the chopped vegetables into a large mixing bowl for easy tossing later.

      Combine the Ingredients: After the pasta has cooled completely, add it to the bowl with the chopped vegetables. Fold in the Kalamata olives, crumbled feta cheese, fresh parsley, and basil, making sure to distribute everything evenly.

        Make the Dressing: In a separate small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, lemon zest, and freshly squeezed lemon juice. Taste the dressing and season with salt and pepper according to your preference.

          Dress the Pasta: Drizzle the prepared dressing over the pasta and vegetable mixture. Using tongs or a large spoon, gently toss all the ingredients together until everything is evenly coated with the dressing.

            Chill the Pasta Salad: Cover the bowl with a lid or wrap it with plastic wrap. Refrigerate for at least 30 minutes to allow the flavors to infuse and meld together for a refreshing bite.

              Serve: After chilling, remove the pasta salad from the refrigerator and give it a good stir to redistribute the ingredients. Taste once more and adjust the seasoning if needed. Serve cold as a delightful main dish or as a vibrant side dish at your next gathering.

                Prep Time, Total Time, Servings: 20 minutes | 50 minutes | Serves 4-6

                  - Presentation Tips: Serve in a large bowl garnished with additional fresh herbs on top for a pop of color. Consider adding a few extra Kalamata olives and pieces of feta cheese for a beautiful finish!