Penne Mediterranean Delight Salad Diabetic Friendly

Bright, refreshing, and perfect for a health-conscious lifestyle, the Penne Mediterranean Delight Salad delivers vibrant Mediterranean flavors in a diabetic-friendly twist. This wholesome recipe features whole wheat penne pasta tossed with crisp cucumbers, sweet cherry tomatoes, briny Kalamata olives, reduced-fat feta cheese, and aromatic parsley. The zesty homemade dressing, made with extra virgin olive oil, lemon juice, red wine vinegar, and fragrant garlic and oregano, ties the dish together beautifully. Quick and easy to prepare, with just 25 minutes from start to finish, this hearty pasta salad is an ideal choice for a balanced meal or flavorful side dish. Enjoy guilt-free indulgence that’s low in carbohydrates, packed with fiber, and bursting with fresh taste! Perfect for summer gatherings or a healthy weekday lunch!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 200 grams Whole wheat penne pasta
• 150 grams Cherry tomatoes, halved
• 1 medium Cucumber, diced
• 50 grams Kalamata olives, pitted and sliced
• 50 grams Feta cheese, crumbled (reduced-fat)
• 0.5 small Red onion, thinly sliced
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Extra virgin olive oil
• 1.5 tablespoons Fresh lemon juice
• 1 teaspoon Red wine vinegar
• 1 clove Garlic, minced
• 1 teaspoon Dried oregano
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper

Directions

Step 1

Bring a large pot of lightly salted water to a boil. Cook the whole wheat penne pasta according to package instructions, about 8-10 minutes, or until al dente. Drain and rinse under cold water to stop the cooking process, then set aside.

Step 2

While the pasta is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and chop the parsley.

Step 3

In a small bowl, prepare the dressing by whisking together the extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper.

Step 4

In a large mixing bowl, combine the cooked and cooled pasta, cherry tomatoes, cucumber, Kalamata olives, red onion, parsley, and reduced-fat feta cheese.

Step 5

Drizzle the dressing over the pasta mixture and gently toss until all the ingredients are well combined and coated with the dressing.

Step 6

Taste and adjust seasoning if needed. If desired, chill the salad in the refrigerator for 20-30 minutes to allow the flavors to meld together.

Step 7

Serve the Penne Mediterranean Delight Salad as a light main dish or a side. Enjoy!

Nutrition Facts

Serving size	(707.3g)

Amount per serving	% Daily Value*
Calories	1260.8

Total Fat 50.3g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 26.8mg	0%
Sodium 2568.7mg	0%
Total Carbohydrate 166.8g	0%
Dietary Fiber 20.8g	0%
Total Sugars 17.5g
Protein 39.8g	0%

Vitamin D 0IU	0%
Calcium 440.7mg	0%
Iron 9.8mg	0%
Potassium 1678.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.4%

Protein: 12.4%

Carbs: 52.2%