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The Mediterranean diet is celebrated not only for its vibrant flavors but also for its numerous health benefits. Rooted in the culinary traditions of countries bordering the Mediterranean Sea, this diet emphasizes the consumption of whole foods, including fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. Rich in antioxidants, fiber, and healthy fats, the Mediterranean diet has been linked to reduced risk of chronic diseases, improved heart health, and enhanced overall well-being. With its focus on fresh, seasonal ingredients, it's no wonder that dishes inspired by this diet are both nourishing and satisfying.

Cold Pasta Salad

Discover the Mediterranean Bliss Cold Pasta Salad, a refreshing and nutritious dish perfect for warm days and gatherings. This delightful salad features colorful tricolor rotini pasta, fresh vegetables, briny Kalamata olives, and creamy feta cheese, all drizzled with a simple olive oil and vinegar dressing. Not only is it visually appealing, but it’s also packed with health benefits from whole grains, healthy fats, and vibrant herbs. Enjoy this versatile recipe for picnics, potlucks, or as a healthy meal prep option!
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Ingredients
  

12 oz tricolor rotini pasta

1 cup cherry tomatoes, halved

1 cup cucumber, diced

1 bell pepper, diced (any color you prefer)

1/2 red onion, finely chopped

1 cup Kalamata olives, pitted and halved

1 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

1/4 cup extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon dried oregano

1 teaspoon garlic powder

Salt and freshly ground black pepper to taste

Instructions
 

Cook the Pasta: In a large pot, bring salted water to a rolling boil. Add the tricolor rotini and cook according to package instructions until it reaches an al dente texture, typically around 7-9 minutes. Once cooked, drain the pasta and rinse it under cold water to halt the cooking process. Set the pasta aside to cool.

    Prepare the Vegetables: While the pasta cooks, take this opportunity to chop the cherry tomatoes, cucumber, bell pepper, and red onion. Combine these chopped vegetables in a spacious mixing bowl, ensuring even distribution for flavor.

      Mix the Dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, garlic powder, and a generous pinch of salt and freshly ground black pepper. Taste the dressing and adjust the seasoning if necessary.

        Combine the Ingredients: Add the cooled, drained pasta to the bowl filled with chopped vegetables. Gently fold in the Kalamata olives, crumbled feta cheese, and fresh parsley, aiming to keep the mix light and airy.

          Dress the Salad: Drizzle the prepared dressing over the pasta and vegetable medley. Carefully toss the mixture until all components are well coated with the dressing, ensuring a balanced flavor in each bite.

            Chill: Cover the salad tightly with plastic wrap or transfer it to an airtight container. Refrigerate for a minimum of 30 minutes to let the flavors meld beautifully together.

              Serve: Before serving, give the salad a light toss to refresh the ingredients. Serve in individual bowls or on a large platter for a family-style presentation. Enjoy the vibrant and refreshing notes of your Mediterranean Bliss Cold Pasta Salad!

                Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 6

                  - Presentation Tips: For an extra pop of color, garnish each serving with a sprig of fresh parsley or a few extra Kalamata olives. Consider serving with lemon wedges on the side for an added citrus touch!