Dazzling with fresh herbs, crisp veggies, and al dente pasta, this Vegan Mediterranean Pasta Salad has it all. Sun-drenched, vibrant flavors are inspired by the Mediterranean, where even the simplest ingredients sing in harmony. The best part is that this pasta salad is completely oil-free.
Quick Tofu Feta completes this Vegan Mediterranean Pasta Salad
The quick tofu feta is really the star, subtly cheesy, tangy, and bright, bringing with it a built-in oil-free dressing. It gently coats the pasta and veggies, adding just enough richness without overwhelming the fresh flavors.
Unfussy, satisfying, and just the right amount of indulgence!
What to pair with Mediterranean Pasta Salad?
This versatile mixture can serve as a side or an entrée, depending on what you pair it with. As a side dish, it’s fantastic with other summery picnic staples like corn on the cob, grilled tofu, and veggie burgers.
To transform it into an even heartier entrée, go all-in for mix-ins like cooked chickpeas, toasted pepitas or sliced almonds, cooked and cooled quinoa, or diced avocados.
What type of pasta to use?
Small pasta shapes, like little shells, ditalini, orzo, or elbow macaroni, are best for this recipe, but any pasta you prefer will work just fine. Look for 100% whole wheat, bean, or lentil pastas to boost the fiber and health benefits!
Other whole food plant-based recipes you might like:
- Creamy Vegan Potato Salad
- Moo Shu Tofu Lettuce Wraps
- Tabbouleh-Stuffed Mini Sweet Peppers
- Citrusy Cauliflower Ceviche Recipe
- Simple Summer Succotash
Vegan Mediterranean Pasta Salad
Ingredients
Quick Tofu Feta
- 8-10 ounces super firm tofu
- 3 tablespoons lemon juice
- 3 tablespoons red wine vinegar
- 3 tablespoons white miso paste
- 1 tablespoon nutritional yeast
- 1 teaspoon onion powder
- 3/4 teaspoon dried oregano
- 1/4 teaspoon ground black pepper
- 1-2 tablespoons low-sodium vegetable broth
Pasta Salad
- 12 ounces whole wheat pasta or gluten-free
- 14 ounces canned artichoke hearts in water drained & rinsed
- 1 pint grape or cherry tomatoes halved
- 1 English cucumber quartered and thinly sliced
- 2 cups arugula lightly packed
- 1/2 cup roasted red peppers (not in oil) diced
- 1/4 cup sun-dried tomatoes julienned
- 1/4 cup sliced kalamata olives
- 2 scallions thinly sliced
- 1/2 cup fresh parsley roughly chopped
- 1/2 cup fresh dill roughly chopped
- 1/2 teaspoon crushed red pepper flakes
Instructions
- To make the tofu feta, dice the tofu finely into approximately ¼-inch cubes and set aside.
- Combine the lemon juice, vinegar, miso, nutritional yeast, onion powder, oregano, and black pepper in a glass jar, whisking thoroughly to combine. Add the tofu and add just enough vegetable broth to cover. Secure the lid and shake well.
- Store the tofu feta in the fridge and let marinate, ideally overnight, but at least 30 minutes. It gets better as it sits and can be made up to 5 days in advance.
- For the salad itself, cook the pasta al dente according to the instructions on the package. Drain thoroughly and rinse with cold water to immediately stop the cooking, which will prevent it from getting mushy. Drain completely.
- Transfer the cooked and cooled pasta into a large bowl. Add artichoke hearts, tomatoes, cucumber, arugula, red peppers, olives, scallions, parsley, dill, red pepper flakes, and tofu feta, along with all the leftover brine. That excess liquid serves as the dressing, instead of an oil-based vinaigrette! Toss gently to combine and serve right away.
Notes
Nutrition
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