This Mediterranean Quinoa Pasta Salad with Hummus is a fresh, vibrant dish perfect for a light lunch or dinner. Packed with nutritious quinoa, colorful vegetables, and creamy hummus, it combines rich Mediterranean flavors into a satisfying meal.
FULL RECIPE
Ingredients
- 1 cup cooked quinoa
- 2 cups cooked pasta (preferably whole wheat or gluten-free)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup hummus
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper, to taste
Directions
- Cook quinoa according to package instructions and let it cool.
- Cook pasta as per package instructions and drain.
- In a large bowl, combine the cooked quinoa, pasta, cherry tomatoes, cucumber, red onion, and olives.
- In a small bowl, whisk together hummus, olive oil, lemon juice, oregano, salt, and pepper.
- Pour the hummus dressing over the quinoa-pasta mixture and toss gently to combine.
- Sprinkle crumbled feta cheese over the top, if desired.
- Serve immediately or refrigerate for later.
Nutritional Information
- Calories: 300–350 per serving
- Protein: 9–12g
- Carbs: 40–45g
- Fat: 12–15g
- Fiber: 6–8g
- Sodium: 350–400mg
Health Benefits of Mediterranean Quinoa Pasta Salad with Hummus
The Mediterranean Quinoa Pasta Salad with Hummus brings together a combination of ingredients known for their positive impact on health. This dish features nutrient-dense vegetables, fiber-rich quinoa, and heart-healthy fats from olive oil and hummus. As part of a Mediterranean diet, it offers numerous benefits, from promoting heart health to supporting digestion. The quinoa provides plant-based protein, while the vegetables offer vitamins, antioxidants, and minerals. The hummus dressing contributes healthy fats and additional flavor, making this a wholesome and satisfying meal.
Rich in Fiber
Fiber is a key component in promoting good digestive health, and this salad is packed with fiber from quinoa, vegetables, and olives. Quinoa is a high-fiber grain that helps with digestion and regularity. The fresh vegetables like cucumbers and tomatoes also provide a good amount of fiber, aiding in digestion and helping to keep you feeling full longer. Additionally, the fiber content supports heart health by lowering cholesterol and stabilizing blood sugar levels.
Low Glycemic Index
Quinoa is a low-glycemic index food, meaning it releases glucose into the bloodstream more slowly compared to high-glycemic foods. This is beneficial for those managing blood sugar levels, as it prevents spikes and crashes. The whole wheat or gluten-free pasta used in the salad also has a relatively low glycemic index, making this dish suitable for individuals with diabetes or those aiming to stabilize their blood sugar.
Loaded with Antioxidants
The tomatoes, cucumbers, and olives in this salad are rich in antioxidants such as vitamin C, vitamin A, and polyphenols. These antioxidants help neutralize free radicals in the body, which can cause cellular damage and contribute to the aging process and the development of chronic diseases. By including antioxidant-rich foods in your diet, you can enhance your immune system and protect your body from oxidative stress.
Good for Heart Health
The Mediterranean diet is known for its heart-healthy properties, and this salad takes full advantage of those benefits. Olive oil, a primary component in Mediterranean cuisine, is rich in monounsaturated fats that help lower bad cholesterol levels. The healthy fats in the hummus dressing also contribute to reducing inflammation and supporting cardiovascular health. Eating a diet rich in healthy fats can help reduce the risk of heart disease and stroke.
Weight Management
The combination of fiber, protein, and healthy fats in this Mediterranean Quinoa Pasta Salad makes it a filling meal that supports weight management. Fiber helps with digestion and keeps you feeling full, while protein from quinoa provides the body with a steady source of energy. The healthy fats from olive oil and hummus help curb hunger and provide long-lasting satiety, which can be beneficial for those looking to maintain or lose weight.
Versatility for Special Diets
This Mediterranean Quinoa Pasta Salad is highly adaptable to various dietary needs. It can be made gluten-free by choosing gluten-free pasta, and it is already plant-based, making it suitable for vegans and vegetarians. For those with dairy sensitivities, a non-dairy hummus can be used in place of traditional hummus. This versatility allows the dish to be enjoyed by a wide range of people with different dietary restrictions.
Ideal for Meal Prep
One of the biggest advantages of this Mediterranean Quinoa Pasta Salad is that it can be prepared in advance, making it perfect for meal prep. Once made, it can be stored in the refrigerator for up to three days, allowing you to enjoy a healthy and quick meal throughout the week. The flavors even improve after sitting for a few hours or overnight, making it a great option for busy days when you need something quick, nutritious, and satisfying.
Perfect for Warm Weather
This salad is light and refreshing, making it an ideal choice for warm weather meals. Its cool, crisp vegetables and vibrant flavors make it perfect for outdoor gatherings like picnics, barbecues, or potlucks. The ease of preparation and the fact that it doesn’t require cooking make it a great dish to prepare for a summer meal or a casual get-together.
Sustainable and Eco-Friendly
The Mediterranean diet emphasizes plant-based foods and sustainable ingredients. Quinoa, one of the main ingredients in this salad, is a drought-resistant crop that requires fewer resources compared to many other grains. The olive oil used in the dressing is produced with relatively low environmental impact, especially when sourced from organic or sustainable farms. Choosing plant-based ingredients like those in this dish helps reduce your overall carbon footprint.
Enhances Skin Health
This salad’s antioxidants, healthy fats, and vitamins contribute to better skin health. Vitamin C from the tomatoes and cucumbers aids in collagen production, helping to maintain skin elasticity and prevent signs of aging. The olive oil in the dressing helps moisturize the skin from within, promoting a healthy, glowing complexion. By incorporating foods rich in antioxidants and healthy fats, you can support your skin’s natural radiance.
Boosts Immune System
The Mediterranean Quinoa Pasta Salad is full of immune-boosting ingredients. The vitamin C from tomatoes and cucumbers helps strengthen the immune system and protect the body against illnesses. The healthy fats from the hummus and olive oil reduce inflammation and help your body absorb vital nutrients, further supporting immune health. Eating a diet rich in these foods can help you stay healthy year-round.
Promotes Bone Health
The ingredients in this Mediterranean salad also support bone health. Quinoa contains essential minerals like magnesium and phosphorus, which play a crucial role in maintaining bone strength and density. The hummus dressing provides calcium, which is vital for maintaining bone health and preventing conditions like osteoporosis. Regularly consuming these bone-supporting nutrients helps keep your skeletal system strong and healthy.
Anti-Inflammatory Properties
Olive oil, one of the main ingredients in this Mediterranean Quinoa Pasta Salad, contains oleocanthal, a compound known for its anti-inflammatory effects. Chronic inflammation is linked to a number of health issues, such as arthritis, heart disease, and even cancer. The anti-inflammatory properties of olive oil and hummus in this salad can help reduce the risk of these conditions and promote overall health.
Great for Digestion
This salad is not only delicious but also supports healthy digestion. Quinoa is a prebiotic, meaning it helps promote the growth of beneficial bacteria in the gut. The fiber from the vegetables further enhances digestive health by promoting regular bowel movements and preventing constipation. The healthy fats in the hummus also aid in digestion and support the absorption of fat-soluble vitamins.
Affordable and Accessible
Despite its health benefits, the ingredients in this Mediterranean Quinoa Pasta Salad are affordable and easy to find. Quinoa, vegetables, olive oil, and hummus are readily available in most grocery stores, making this dish an accessible option for those looking to eat healthy without spending a lot of money. By including these common, cost-effective ingredients, you can enjoy a nutritious, Mediterranean-inspired meal without breaking the bank.
A Dish for All Ages
This salad is suitable for people of all ages. The mild, refreshing flavors make it enjoyable for kids, while the health benefits make it an excellent choice for adults. The combination of fiber, protein, and healthy fats provides the nutrients needed to support both growing children and older adults. It’s a great way to introduce younger family members to healthier food choices, while also providing seniors with the nutrients they need for optimal health.
Helps Maintain Healthy Blood Pressure
Eating a Mediterranean diet has been shown to help lower blood pressure, and this salad is no exception. The healthy fats from olive oil help regulate blood pressure, while potassium-rich vegetables like tomatoes and cucumbers also contribute to heart health. By regularly incorporating these foods into your diet, you can help maintain a healthy blood pressure level and reduce the risk of hypertension.
A Satisfying Meat-Free Meal
For those following vegetarian or vegan diets, this Mediterranean Quinoa Pasta Salad is a satisfying meat-free meal. It provides a complete source of protein from quinoa and hummus, making it an excellent choice for those who want to reduce their meat consumption. The combination of vegetables and healthy fats ensures that this dish is not only filling but also nutrient-dense, making it a well-rounded meal for plant-based eaters.
Perfect for a Quick Lunch or Dinner
With its quick preparation time and ability to be made in advance, this Mediterranean Quinoa Pasta Salad is perfect for a healthy lunch or dinner. Whether you’re packing it for work or enjoying it at home, it offers a filling and nutritious meal without requiring hours of preparation. Its versatility makes it easy to pair with other dishes, making it a great option for any time of the day.
Conclusion
The Mediterranean Quinoa Pasta Salad with Hummus is a versatile, nutrient-dense dish that can be enjoyed in a variety of ways. Packed with fiber, healthy fats, and antioxidants, it supports overall health by promoting heart health, aiding digestion, and boosting immunity. Whether you’re looking for a quick meal, a healthy addition to a picnic, or a dish to prepare ahead of time, this salad checks all the boxes.
