Light & Refreshing Mediterranean Zucchini Pasta Salad: A Healthy Zoodle Recipe for Summer
Embrace the vibrant flavors of the Mediterranean with this incredibly refreshing and lightened-up Zucchini Pasta Salad. This delightful dish reimagines traditional pasta salads by featuring crisp, tender zucchini noodles (often called “zoodles”) as its base, offering a naturally gluten-free and low-carb alternative that doesn’t compromise on satisfaction. Each strand of zucchini noodle is thoughtfully tossed with an array of wholesome ingredients, including salty feta cheese, protein-rich chickpeas, succulent artichoke hearts, juicy cherry tomatoes, fresh baby spinach, and briny Kalamata olives, all brought together by a simple yet zesty homemade vinaigrette. Perfect for warm weather, this salad is a testament to fresh, wholesome eating and an ideal addition to your summer menu.
Discovering the Joy of Zucchini Pasta Salad
Hello, dear readers! It feels like a significant — though certainly longer than intended — break since my last post. Life, as it often does, threw a few curveballs my way. There were so many exciting recipes ready to be shared, but a whirlwind of travel, persistent internet woes (a lesson learned: never plan a blog post while on the go!), a big move, a series of freelance photography shoots, and endless packing and unpacking took precedence. But I come bearing good news!
Connor and I are now completely settled into our new apartment, and we are absolutely loving it. I finally feel grounded, yet simultaneously eager and inspired to jump back into this creative space and share even more culinary delights with all of you. It’s truly wonderful to be back and reconnecting.
We’re kicking things off with this wonderfully light, yet surprisingly hearty Zucchini Pasta Salad. Originally, I had planned to share this recipe a couple of weeks ago, but in hindsight, I’m genuinely glad I waited. The timing couldn’t be more perfect, as summer produce is just starting to burst forth at my local farmer’s market. This means that many of the star ingredients in this vibrant salad – especially the fresh summer squash (zucchini!), sun-ripened tomatoes, and tender greens – will be reaching their peak flavor and abundance very soon.
While you can absolutely enjoy this versatile pasta salad year-round by sourcing ingredients from your local grocery store, it truly shines during the warmer months. It’s an ideal dish for summer potlucks, backyard barbecues, or a refreshing weeknight meal. This time of year, I consistently find myself drawn to lighter, vegetable-centric meals that offer both nutrition and satisfaction. This Mediterranean Zucchini Pasta Salad effortlessly checks all those boxes and more, providing a burst of freshness and flavor in every bite.
The Secret to a Lighter, Fresher Pasta Salad: Zucchini Noodles
As the name perfectly suggests, the hero of this recipe is spiralized zucchini – delightfully transformed into “zucchini noodles” or “zoodles.” This innovative swap replaces traditional wheat-based pasta, making the salad significantly lighter, lower in carbohydrates, and naturally gluten-free. Zucchini noodles offer a wonderful texture that absorbs the dressing beautifully, creating a satisfying and refreshing experience without the heaviness of conventional pasta.
The salad gains its distinctive Mediterranean flair from a thoughtfully curated selection of ingredients. We incorporate fresh, tender spinach, intensely briny Kalamata olives, creamy feta cheese (which can be omitted for a dairy-free version), sweet cherry tomatoes, tender artichoke hearts, and a touch of sharp red onion for a flavor kick. Hearty canned chickpeas add a wonderful plant-based protein boost and satisfying texture. All of these vibrant ingredients are then lovingly tossed with a simple, yet incredibly flavorful homemade vinaigrette, allowing the flavors to meld and deepen as the salad marinates in the refrigerator. This marination period is key, as it softens the zucchini slightly and allows it to fully absorb the savory notes of the dressing.
The culmination is a dish that is deceptively simple, yet bursting with complex flavors, incredibly filling, and packed with nutrients! It stands proudly as a complete meal on its own, offering a perfect balance of vegetables, protein, and healthy fats. Alternatively, it makes an excellent side dish, complementing a variety of grilled proteins such as succulent shrimp, tender chicken, or a flavorful flank steak, making it versatile for any dining occasion.
Inspired by the Experts: Inspiralized & Beyond
This fantastic recipe comes from my talented friend Ali Maffucci, the brilliant mind behind the popular blog Inspiralized, and her newest cookbook, Inspiralized & Beyond (affiliate link). Ali has built a well-deserved reputation as the go-to expert for all things spiralized. If you’re looking for creative, delicious, and effective ways to incorporate more vegetables into your diet using a spiralizer, she is truly your ultimate guide and source of inspiration. Her pioneering approach to turning vegetables into pasta alternatives has transformed how many people approach healthy eating.
Ali’s latest cookbook, Inspiralized & Beyond, expands on her expertise by sharing even more innovative methods for preparing and cooking a wider variety of vegetables. While I chose to feature this wonderfully straightforward and traditional spiralized recipe, the book delves into numerous techniques beyond just noodles. It covers clever ways to chop, rice, and mash vegetables, guiding readers to create imaginative, craveable, and healthy meals that will surprise and delight even the most skeptical eaters. It’s a treasure trove of vegetable-focused cooking.
I am particularly excited to try several other recipes from her book, which showcase her boundless creativity. These include her unique zucchini pork dumplings, where delicate zucchini strips are ingeniously used as a healthier, gluten-free wrapper; the visually stunning hasselback zucchini; a comforting spanakopita bake featuring an unexpected and delicious potato crust; and a creative chickpea “tuna” salad that promises to be a plant-based delight. These are just a few examples of the incredible innovation packed into her cookbook, making it a must-have for anyone looking to revitalize their cooking with more vegetables.
Happy summer, and happy healthy eating! I hope you enjoy creating and savoring this incredible Mediterranean Zucchini Pasta Salad as much as I do.
Mediterranean Zucchini Pasta Salad
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Ingredients
For the Zesty Dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon dried parsley optional, for added herb flavor
- ½ teaspoon garlic powder
- 1 teaspoon Dijon mustard
- kosher salt
- freshly ground black pepper
For the Mediterranean Zucchini Salad:
- 2 medium zucchini, ideal for spiralizing
- 1 small red onion
- 1 (14 ounce) can quartered artichoke hearts, thoroughly drained
- ½ cup halved pitted Kalamata olives, for briny flavor
- 1 15-ounce can chickpeas, drained and rinsed well
- ½ cup crumbled feta cheese, optional, omit for a dairy-free dish
- 2 cups fresh baby spinach
- 1 cup cherry tomatoes, halved for easy eating
Instructions
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Prepare the Dressing: In a medium-sized bowl, meticulously whisk together the extra virgin olive oil, red wine vinegar, fresh lemon juice, dried oregano, optional dried parsley, garlic powder, and Dijon mustard until thoroughly combined. Taste the dressing and adjust seasonings with kosher salt and freshly ground black pepper to your preference, ensuring a balanced flavor profile.
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Assemble the Salad: Begin by preparing your zucchini for spiralizing. Carefully slice each zucchini halfway through its lengthwise dimension, taking care not to cut completely through to the center. (*Laura’s note: This partial slice is crucial for creating continuous spiral cuts; without it, most spiralizers will not function effectively.) Using your preferred spiralizer (the original instructions recommend Blade C for The Inspiralizer, but feel free to adapt to the equipment you own), spiralize the zucchini into noodles and transfer them to a large mixing bowl. Next, prepare the red onion in a similar fashion: slice it halfway through lengthwise, again being careful not to pierce the core. Spiralize the red onion using a finer blade, such as Blade A (or equivalent), and add about half of the onion noodles to the bowl with the zucchini. (Reserve the remaining onion noodles for another delicious use, such as a stir-fry or another salad). Finally, add the drained artichoke hearts, pitted Kalamata olives, rinsed chickpeas, crumbled feta (if using), fresh baby spinach, and halved cherry tomatoes to the bowl with the spiralized vegetables.
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Generously pour the prepared dressing over all the ingredients in the large bowl and toss everything thoroughly to ensure every component is evenly coated. Serve immediately for a crisper texture, or, for optimal flavor integration and a slightly softer zucchini, refrigerate the salad for at least a few hours or even overnight before serving.
Helpful Tips for Success:
- Embrace the Rest: As recommended by Ali, the creator of this recipe, this salad truly tastes best and develops its full potential after a period of resting. Allow it to sit in the refrigerator for several hours, or even prepare it overnight, so the zucchini has ample time to soften slightly and thoroughly absorb the rich, zesty flavors of the Mediterranean dressing. This transformation from fresh components to a harmonious, flavorful dish is well worth the wait.
- Versatile Serving Options: While this delightful salad is robust and satisfying enough to be enjoyed as a light yet complete meal on its own, its fresh and vibrant profile also makes it an exceptional side dish. It pairs beautifully with a variety of grilled proteins, such as succulent grilled shrimp, tender grilled chicken breasts, or a perfectly cooked flank steak, creating a well-rounded and delicious summer spread.
- Choosing Your Zucchini: For the best spiralizing results, select firm, medium-sized zucchinis. Larger zucchinis can sometimes be watery and have larger seeds, which might affect the texture of your zoodles.
- Spiralizer Blade Choice: Experiment with different spiralizer blades if you have them. A thinner noodle (like a spaghetti or linguine cut) works wonderfully for mimicking traditional pasta, but a slightly thicker cut can also add an interesting bite.
- Make it Your Own: Feel free to customize this salad with other Mediterranean favorites! Add some finely chopped cucumber for extra crunch, sun-dried tomatoes for concentrated flavor, or fresh herbs like mint or basil for an aromatic touch.
- Meal Prep Friendly: This salad is fantastic for meal prepping. Make a large batch at the beginning of the week, and enjoy healthy, flavorful lunches for days. The flavors only get better with time!
This recipe is printed with kind permission from Inspiralized and Beyond by Ali Maffuci (Clarkson Potter, Spring 2018).
I received a complimentary copy of Inspiralized and Beyond for review; however, all opinions expressed and enthusiasm shared in this post are entirely my own.