Mediterranean Pasta Salad

My favourite things about warmer weather here in Southern Ontario?

Fresh herbs and vegetables will soon be popping up in the garden.

One of the best ways to enjoy all of these garden goodies is to throw your favourites into a Mediterranean Pasta Salad and top it with fresh herbs. 

It’s quick and easy to make, but also packed with vital nutrients for the skin because of the variety of colourful ingredients.

Eat the Rainbow

If you want to clear your skin for good, an important step is to “eat the rainbow.” This means eating a number of different coloured foods because each colour provides specific vitamins, minerals and other key nutrients for optimal health and clear skin.

From the tomato to the cucumber and parsley, this Mediterranean Pasta Salad has got you covered in the red and green department.

Let’s take a look at the nutrient diversity in this recipe and how it supports the skin:

1. Tomato

This vibrant red fruit is filled with skin-loving nutrients and anti-inflammatory properties. For starters, tomatoes are a great source of vitamin C, which stimulates the production of collagen. This protein promotes cell turnover, keeps the skin firm and strengthens the skin’s structural matrix. Tomatoes also have anti-aging benefits because of their abundance in B vitamins. These vitamins are crucial for youthful skin because they encourage cell repair and reduce fine lines, hyperpigmentation and wrinkles.

2. Cucumber

Another colourful vegetable in this Mediterranean Pasta Salad is cucumber. This green veggie is 96% water and thus, hydrates your skin. Hydrated skin means firm and glowing skin, rather than dry and flaky skin. On top of this, cucumbers are mildly astringent, which means they can help tighten pores. This is important because clogged pores and oily skin triggers breakouts. So cucumbers can help acne-prone skin by regulating oil production and decreasing the appearance of pore size.

3. Parsley

While most see parsley as a mere garnish, it’s actually packed with nutrition. Only one cup of fresh parsley contains about 1,230% of your daily vitamin K needs and about 133% of your daily vitamin C. What’s more? Parsley is also a rich source of beta carotene, which converts to vitamin A in the body. This antioxidant can help fight off acne and scars because it stimulates cell turnover, decreases oil production and then clears the pores.

Noodle Swaps

Instead of wheat-based noodles, this Mediterranean Pasta Salad recipe calls for brown rice noodles. 

Why?

Gluten is at the top of the list of foods to avoid if you have acne (next to dairy and sugar). 

It’s one of the most inflammatory foods you can eat because it contributes to something called “leaky gut.” When irritating foods like gluten enter the gut, they cause the tight junctions between the cells lining your digestive system to pull apart. This allows tiny undigested food particles and toxins to get into your bloodstream and lymphatic system. These food particles aren’t supposed to be in the bloodstream so your body’s immune system mounts an attack– causing food intolerances to pop up and inflammation to spread through your entire body.

Both of those are big causes of acne.

That’s why I suggest using a gluten-free alternative like brown rice noodles. Here are some other gluten-free noodle options:

• Buckwheat
• Cassava
• Lentil/legume
• Palm hearts
• Quinoa (avoid ones blended with corn)

Mediterranean Pasta Salad with Lemon Vinaigrette

Simple pasta salad with fresh veggies, chickpeas and a light lemon vinaigrette.

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Prep Time: 15 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 25 minutes minutes

Author: Katie Stewart

Ingredients

For the salad:

• 454 g/16 oz. bag of brown rice noodles cooked and rinsed well
• 540 g/19 oz. can of chickpeas drained and rinsed
• 2 cups cherry tomatoes chopped
• 2 cups cucumber chopped
• 1/2 cup fresh parsley finely chopped
• Optional: 1/2 cup red onion finely chopped

For the dressing:

• 1 cup extra virgin olive oil
• 1/2 cup apple cider vinegar
• 1/4 cup lemon juice
• 3 tbsp honey
• 1 tbsp dijon mustard
• 1 1/2 tsp garlic powder
• 1 1/2 tsp dried oregano
• Sea salt to taste

Instructions

• Combine all the salad ingredients in a large bowl. Set aside.
• Add all dressing ingredients to a mason jar and shake well.
• Pour desired dressing on the salad.
• Mix until well combined.
• Serve immediately or chill overnight for best flavour.

Notes

To make a creamy version, replace 1/2 of the olive oil with mayo of choice. I use a soy-free vegan mayo when I do.


This is a perfect make ahead salad because it tastes better the next day.