Laced with fresh corn, and sweet cherry tomatoes, this scrumptious pesto pasta salad comes together in minutes and celebrates some of the best and freshest flavors of summer. And it’s SO easy.
I’ve been fortunate to visit the Mediterranean a couple of times and each time I return home more enthusiastic about the food. Fresh, healthy, simple, and delicious, the Mediterranean eating style is one of my favorites and inspires many of our dishes at home (like this summer pesto pasta salad).
What is the Mediterranean diet?
Before we get to the recipe, it would be remiss not to give the Mediterranean diet the spotlight it deserves. The Mediterranean diet focuses on veggies, fruit, nuts, legumes, whole grains, olive oil, and fish, and has been linked with many health benefits (more on that shortly). It’s low in saturated fat, added sugar, and red meat, and rich in vitamins, minerals, antioxidants, and anti-inflammatory compounds. Compared to other diets/ eating approaches, it’s one of the more sustainable because it’s flavorful, satisfying, and doesn’t dramatically restrict any of the major food groups.
Mediterranean diet benefits
Given the focus on plants and the wide array of nutrient-rich foods, it’s no surprise that the Mediterranean diet has been linked with an impressive array of health benefits [1,2]:
- Reduced risk of type II diabetes, and improved blood sugar control in people with pre-diabetes and type II diabetes
- Lower risk of metabolic syndrome and increased likelihood of remission among those with metabolic syndrome
- Decreased risk of breast, colorectal, respiratory, gastric, liver, bladder and head and neck cancer
- Reduced risk of heart disease and stroke
- Lower risk of all-cause, CVD, and cancer mortality
- Reduced risk of neurodegenerative diseases and cognitive decline
Although the research to date on the Mediterranean diet has largely come from observational studies, these benefits have been backed up by a growing body of clinical trials – the gold standard for nutrition research.
The Mediterranean diet is also considered a more sustainable choice than other eating approaches that rely more heavily on meat (and resources) [2].
Mediterranean diet shopping list
Interested in incorporating more Mediterranean foods into your meals? Check out this Mediterranean diet shopping list (and printable) below.
Veggies
- Tomatoes
- Cucumbers
- Bell peppers/ capsicum (red, yellow, green)
- Zucchini
- Eggplant
- Spinach
- Kale
- Arugula
- Romaine lettuce
- Carrots
- Broccoli
- Cauliflower
- Onions
- Garlic
- Mushrooms
- Artichokes
- Asparagus
Fruit
- Lemons
- Oranges
- Apples
- Bananas
- Berries (strawberries, blueberries, raspberries)
- Grapes
- Figs
- Dates
- Melons
- Pomegranates
- Pears
Carbohydrates
- Quinoa
- Brown rice
- Farro
- Barley
- Whole wheat pasta
- Whole grain bread
- Bulgur
- Couscous
- Oats
Protein
- Chickpeas
- Lentils
- Black beans
- Cannellini beans
- Kidney beans
- Green peas
- Salmon
- Sardines
- Mackerel
- Tuna
- Cod
- Shrimp
- Mussels
- Chicken breast (in moderation)
- Turkey breast (in moderation)
Dairy (in moderation)
- Greek yogurt
- Feta cheese
- Ricotta cheese
- Mozzarella
Fats
- Extra virgin olive oil
- Olives
- Avocado
- Almonds
- Walnuts
- Pistachios
- Pine nuts
- Sunflower seeds
- Chia seeds
- Flaxseeds
Herbs, Spices, and Flavorings
- Basil
- Oregano
- Thyme
- Rosemary
- Parsley
- Mint
- Dill
- Cinnamon
- Paprika
- Cumin
- Turmeric
- Balsamic vinegar
- Red wine vinegar
- Capers
- Anchovies
Summer Pesto Pasta Salad
Back to that pesto pasta salad recipe I mentioned before. This delicious dish is perfect for summer picnics and barbecues and was promptly devoured by my family. It’s great for lunch or dinner when you can’t fathom eating hot food, and lunch-box friendly. Here are a few tips and substitution ideas for making your pesto pasta salad A+:
- Pesto: I often make my own pesto using this recipe however store-bought pesto also works. In particular, I love this pesto from Costco when I don’t have time to whip up pesto from scratch (an increasingly frequent occurrence with two active toddlers running around the house).
- Corn: If you can’t find fresh corn, frozen corn can be used as a substitute.
- Pasta: Elbows, fusilli, and rotini can be used instead of farfalle. To make this recipe gluten-free, use brown rice farfalle and cook the pasta al dente to prevent it from breaking apart.
That’s it from me for now. Happy noshing!
Print
Summer Pesto Pasta Salad
- Prep Time: 10
- Cook Time: 15
- Total Time: 25
- Yield: 4 servings 1x
Description
Laced with fresh corn, and sweet cherry tomatoes, this scrumptious pesto pasta salad comes together in minutes and celebrates some of the best and freshest flavors of summer.
Ingredients
- 3 cups dry whole grain farfalle (elbows, fusilli, rotini also work)
- 1.5 cups cherry tomatoes
- 1/2 cup fresh mozzarella
- 1 tsp balsamic vinegar
- 1 cup fresh sweet corn (1 ear)
- 6 tbsp pesto (homemade or store-bought)
Instructions
- Cook the pasta in salted water according to the instructions on the packet. Drain and rinse the pasta in cold water. Allow to cool.
- Cut the mozzarella into small cubes and halve the cherry tomatoes. Add both to a medium bowl along with the balsamic vinegar. Gently toss to coat and set aside.
- Cut the corn off the cob and add to a medium-large mixing bowl along with the cooled pasta.
- Add the tomatoes, mozzarella, and pesto to the mixing bowl. Toss until well combined.
- Refrigerate until serving and serve cold.
Notes
To make this recipe gluten-free, use brown rice farfalle instead of wheat-based pasta.
Nutrition
- Serving Size:
- Calories: 436
- Sugar: 7.4 g
- Sodium: 242.9 mg
- Fat: 13.6 g
- Saturated Fat: 3.8 g
- Carbohydrates: 62.8 g
- Fiber: 4 g
- Protein: 16 g
References
[1] Barber, T. M., Kabisch, S., H. Pfeiffer, A. F., & Weickert, M. O. (2023). The Effects of the Mediterranean Diet on Health and Gut Microbiota. Nutrients, 15(9). https://doi.org/10.3390/nu15092150
[2] Guasch-Ferré, M., & Willett, W. C. (2021). The Mediterranean diet and health: a comprehensive overview. Journal of internal medicine, 290(3), 549–566. https://doi.org/10.1111/joim.13333
