Savory Greek-Style Spinach and Pasta Salad

A Mediterranean Delight for Any Occasion

Elevate your next gathering with this colorful and delicious Greek-style salad. The combination of hearty spinach leaves, juicy tomatoes, crisp cucumbers, and tangy olives creates a symphony of flavors that will impress your guests. The olive oil-based dressing adds a bright and zesty touch without overpowering the dish, while the whole wheat pasta absorbs the dressing and melds the flavors together perfectly.

Ingredients

Salad

• 1 box whole wheat rotini pasta
• 2 handfuls of loose-leaf spinach (approximately half a pound)
• 1 cup black and/or green olives, sliced
• 2 cucumbers, sliced
• 8-10 cherry tomatoes, halved, or 2 medium tomatoes, chopped
• 1 medium red onion, sliced
• 1 green pepper, coarsely chopped

Dressing

• 3/4 cup olive oil
• 1/4 cup red wine vinegar
• 2 teaspoons dried oregano
• 1 clove garlic, crushed
• Salt and pepper to taste

Garnish (Optional)

• 3-4 leaves of red leaf lettuce, torn into bite-sized pieces
• 1 ounce of feta cheese, crumbled

Nutritional Benefits of Spinach

Spinach is a powerhouse of nutrition. A single cup of raw spinach contains only 7 calories but is rich in fiber, which helps keep you full and satisfied. It is also packed with essential nutrients such as:

• Vitamins: A, C, E, and K
• Minerals: Calcium, iron, magnesium, and manganese
• Other Nutrients: Niacin, zinc, protein, thiamin, riboflavin, and folate

According to the USDA, spinach is one of the most nutrient-dense foods available, making it an excellent choice for maintaining a healthy diet.

Preparation Instructions

1. Cook the Pasta: Follow the package directions to cook the whole wheat rotini pasta. Be careful not to overcook it; you want the pasta to be tender yet firm. Drain and rinse with cold water.
2. Combine Salad Ingredients: In a large bowl, mix the cooked pasta with spinach, olives, cucumbers, tomatoes, red onion, and green pepper.
3. Prepare the Dressing: Whisk together the olive oil, red wine vinegar, dried oregano, crushed garlic, salt, and pepper. Alternatively, you can blend these ingredients for a smoother consistency.
4. Dress the Salad: Pour the dressing over the salad and toss gently but thoroughly to ensure all ingredients are well coated.
5. Refrigerate: Cover the salad tightly and refrigerate for at least three hours to allow the flavors to meld.
6. Serve: Just before serving, add the torn red leaf lettuce and toss again. Garnish with crumbled feta cheese if desired.

Perfect Pairings

This salad pairs wonderfully with grilled chicken or steak, making it a versatile dish for any meal. It's sophisticated enough for special occasions but simple and affordable enough to become a family favorite. It also complements backyard burgers and hot dogs, adding a touch of elegance to casual gatherings.

Interesting Stats

• Spinach Consumption: According to the USDA, the average American consumes about 1.7 pounds of spinach per year. This is a significant increase from the 0.3 pounds consumed in the 1970s.
• Whole Wheat Pasta: Whole wheat pasta contains 3 times more fiber than regular pasta, making it a healthier choice for those looking to increase their fiber intake (source).

Conclusion

This Greek-style spinach and pasta salad is not only a feast for the eyes but also a nutritional powerhouse. Its vibrant flavors and health benefits make it a must-try for any occasion. Whether you're hosting a barbecue, picnic, or just a family dinner, this salad is sure to be a hit.

For more information on the nutritional benefits of spinach, visit the USDA's website. For additional healthy recipes, check out Healthline.

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