Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
We love meals that you can fit in one bowl and be properly fed. Sometimes it is not that easy when all you're after is a fresh light meal. But, we did our homework and we came up with this Mediterranean salad that will have you covered.
Lately, there has been a big hype around Mediterranean food. No wonder, Mediterranean cuisine is all about fresh, colourful meals that combine all sorts of foods on the same plate.
We love to dive into this cuisine because it’s really easy to veganise. And for the most part, it's already pretty vegan-friendly since most dishes are made primarily of veggies, olive oil, nuts and grains.
So, today we are taking advantage of the elements Mediterranean cuisine has to offer to make a lovely salad. It will take you, at maximum 20 minutes to prepare and if you're running short on time you can even have the pasta ready ahead of time. This will cut your prep time significantly.
This Mediterranean salad is really fresh and very light. But still, since we are adding pasta it can be quite filling. We are also using rocket, sun-dried tomatoes, black olives and capers. There are so many amazing flavours here!
Fish and seafood is a big element of Mediterranean cuisine, which add a very particular flavour to the whole dish. Since we are not interested in taking part on that I added capers to try to imitate the taste of anchovies.
Capers have a bit of a salty and briny flavour since they usually come pickled, they could seem to have fishy taste. I'm pretty sure it's not the same but I really recommend you don't leave the capers out. They'll add a lot of flavour to the salad and are pretty fun to eat.
I really like using sun-dried tomatoes but I always struggle knowing what to use them for. Since they have a really particular flavour, it can sometimes be a bit too much. But sun-dried tomatoes are perfect for this mediterranean salad, and for pretty much any other salad. They add a bit of a gourmet feeling to your meals.
You can buy sun-dried tomatoes in pretty much any supermarket nowadays. Some people like to make their own. It's not that complicated and the good thing is that they'll be good for a long time as long as they're kept in an air-tight container.
To merge all the different flavours we have in this salad, the last thing we are adding is a beautiful and simple dressing. This Mediterranean Salad Dressing works perfectly well with the rest of the ingredients and it takes 5 minutes to prepare. You can make a bigger batch, keep it in the fridge and use it later for other salads, drizzle it over veggies, or in a sandwich. It’s super yummy!
This Mediterranean salad is delicious and super eye catching as well. Perfect for dinner at home or to bring to your next reunion.
For the pasta
For the salad
For the dressing
|Amount Per Serving|
|Calories 388||From Fat 114|
|% Daily Value*|
|Total Fat 13g||19.5%|
|Saturated Fat 2g||8.1%|
|Trans Fat 0g|
|Total Carbohydrate 58g||19.4%|
|Dietry Fiber 4g||15.9%|
|Vitamin A 0µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.14mg||7%|
|Vitamin C 6.88mg||11.5%|
|Vitamin D 0IU||0%|
|Vitamin E 1.86mg||6.2%|
|Vitamin K1 43.73µg||54.7%|
|Folic Acid 0µg|
|Pantothenic acid 0.5mg||5%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.