Mediterranean Farfalle: A Burst of Sunshine in Every Bite

Farfalle, also known as bow-tie pasta, is a delightful shape that perfectly complements the vibrant flavors of the Mediterranean. This recipe combines the best ingredients from the region – sun-dried tomatoes, Kalamata olives, feta cheese, fresh herbs, and a zesty lemon dressing – to create a dish that is both satisfying and incredibly delicious. Whether you’re looking for a quick weeknight meal or an impressive dish to serve at a gathering, this Mediterranean Farfalle is sure to be a hit.

## Why You’ll Love This Recipe

* **Flavorful:** The combination of salty olives, tangy sun-dried tomatoes, and creamy feta creates a symphony of flavors that will tantalize your taste buds.
* **Easy to Make:** This recipe comes together quickly and easily, making it perfect for busy weeknights.
* **Versatile:** You can easily customize this recipe to your liking by adding different vegetables, proteins, or herbs.
* **Healthy:** Packed with fresh vegetables, whole grains (if you choose whole wheat farfalle), and healthy fats, this dish is a nutritious and delicious meal.
* **Visually Appealing:** The colorful ingredients and playful bow-tie shape make this dish a feast for the eyes as well as the palate.

## Ingredients You’ll Need

* **Farfalle Pasta:** 1 pound (about 450g) of farfalle pasta. You can use regular or whole wheat farfalle. Gluten-free options are also available.
* **Sun-Dried Tomatoes:** 1/2 cup, oil-packed, drained. Oil-packed sun-dried tomatoes have a richer flavor, but dry-packed can be rehydrated in warm water.
* **Kalamata Olives:** 1/2 cup, pitted and halved. Kalamata olives offer a distinct, briny flavor that is essential to the Mediterranean character of the dish. Other olives can be used, but Kalamata provides the best flavor profile.
* **Feta Cheese:** 1/2 cup, crumbled. Feta adds a salty, creamy element to the pasta. Look for feta packed in brine for the best flavor and texture. Goats cheese can be an excellent alternative if you prefer.
* **Red Onion:** 1/4 cup, thinly sliced. Red onion adds a sharp, slightly sweet flavor. If you find red onion too strong, soak the slices in cold water for 10 minutes to mellow the flavor.
* **Fresh Basil:** 1/4 cup, chopped. Fresh basil is a key herb in Mediterranean cuisine. Its aromatic flavor elevates the dish. Italian parsley can be substituted, but the flavor profile will be different.
* **Fresh Oregano:** 2 tablespoons, chopped. Oregano contributes an earthy, slightly peppery flavor. If you don’t have fresh oregano, you can use 1 teaspoon of dried oregano.
* **Garlic:** 2 cloves, minced. Garlic adds a pungent, savory flavor that complements the other ingredients. Use a garlic press or finely mince the garlic to release its flavor.
* **Lemon Juice:** 2 tablespoons, freshly squeezed. Lemon juice provides a bright, acidic counterpoint to the other flavors.
* **Olive Oil:** 1/4 cup, extra virgin. Use a good quality extra virgin olive oil for the best flavor. It forms the base of the dressing and adds richness to the dish.
* **Salt and Black Pepper:** To taste. Season generously with salt and freshly ground black pepper to enhance the flavors.

**Optional Additions:**

* **Cherry Tomatoes:** 1 cup, halved. Cherry tomatoes add a burst of sweetness and color.
* **Cucumber:** 1/2 cup, diced. Cucumber provides a refreshing crunch.
* **Bell Pepper:** 1/2 cup, diced (red, yellow, or orange). Bell pepper adds a sweet, crisp element.
* **Artichoke Hearts:** 1/2 cup, quartered. Artichoke hearts offer a slightly tangy, unique flavor.
* **Pine Nuts:** 1/4 cup, toasted. Toasted pine nuts add a nutty crunch.
* **Grilled Chicken or Shrimp:** For added protein.
* **Spinach or Arugula:** A handful, tossed in at the end for added greens.

## Equipment You’ll Need

* Large pot
* Colander
* Large bowl
* Small bowl or jar for dressing
* Knife
* Cutting board
* Measuring cups and spoons

## Step-by-Step Instructions

**1. Cook the Pasta:**

* Bring a large pot of salted water to a rolling boil. Salt the water generously – it should taste like the sea. This will season the pasta from the inside out.
* Add the farfalle pasta to the boiling water and cook according to package directions, usually 8-10 minutes, or until al dente. Al dente means “to the tooth” – the pasta should be firm but not hard.
* While the pasta is cooking, prepare the remaining ingredients.

**2. Prepare the Ingredients:**

* Drain the sun-dried tomatoes, if oil-packed, and roughly chop them.
* Pit and halve the Kalamata olives.
* Crumble the feta cheese.
* Thinly slice the red onion. If you find the onion too strong, soak the slices in cold water for 10 minutes.
* Chop the fresh basil and oregano.
* Mince the garlic.

**3. Make the Dressing:**

* In a small bowl or jar, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper.
* Taste and adjust the seasoning as needed. You may want to add a pinch of red pepper flakes for a little heat.

**4. Assemble the Pasta Salad:**

* Once the pasta is cooked al dente, drain it in a colander.
* Rinse the pasta briefly with cold water to stop the cooking process and prevent it from sticking together. This also helps to cool the pasta down for a pasta salad.
* In a large bowl, combine the cooked pasta, sun-dried tomatoes, Kalamata olives, feta cheese, red onion, fresh basil, and fresh oregano.
* Pour the dressing over the pasta mixture and toss gently to combine, ensuring that all the ingredients are evenly coated.

**5. Chill and Serve:**

* Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes to allow the flavors to meld together. Chilling the pasta salad also enhances its refreshing quality.
* Before serving, give the pasta salad another gentle toss.
* Garnish with additional fresh basil or oregano, if desired.
* Serve chilled or at room temperature.

## Tips and Variations

* **Add Protein:** For a more substantial meal, add grilled chicken, shrimp, or chickpeas to the pasta salad.
* **Vegetarian Option:** This recipe is already vegetarian, but you can easily make it vegan by substituting the feta cheese with a vegan cheese alternative or omitting it altogether.
* **Gluten-Free Option:** Use gluten-free farfalle pasta to make this recipe gluten-free.
* **Spice it Up:** Add a pinch of red pepper flakes to the dressing for a little heat.
* **Make it Ahead:** This pasta salad can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors will actually improve as it sits.
* **Use Different Herbs:** Feel free to experiment with different herbs, such as parsley, thyme, or rosemary.
* **Add Toasted Nuts:** Toasted pine nuts, walnuts, or almonds add a nice crunch and nutty flavor.
* **Grill the Vegetables:** Grilling the vegetables, such as bell peppers, zucchini, or eggplant, adds a smoky flavor to the pasta salad.
* **Lemon Zest:** Add lemon zest to the dressing for an extra burst of citrus flavor.
* **Vinegar:** If you want a little more tang, add a teaspoon of red wine vinegar to the dressing.
* **Different Cheese:** Try using mozzarella balls (bocconcini) or goat cheese instead of feta.

## Serving Suggestions

* **Side Dish:** Serve this Mediterranean Farfalle as a side dish at a barbecue, potluck, or picnic.
* **Main Course:** Enjoy it as a light and refreshing main course for lunch or dinner.
* **Appetizer:** Serve small portions as an appetizer at a party or gathering.
* **Pairings:** This pasta salad pairs well with grilled chicken, fish, or vegetables. It also goes well with a glass of crisp white wine or a refreshing lemonade.

## Nutritional Information (Approximate, per serving)

* Calories: 400-500
* Protein: 15-20g
* Fat: 20-25g
* Carbohydrates: 50-60g
* Fiber: 5-7g

(Note: Nutritional information may vary depending on the specific ingredients used.)

## Storing Leftovers

Store leftover Mediterranean Farfalle in an airtight container in the refrigerator for up to 3 days. The pasta may absorb some of the dressing over time, so you may want to add a little extra olive oil or lemon juice before serving. It’s best to consume it while the vegetables are still fresh and crisp.

## The Essence of the Mediterranean

This Mediterranean Farfalle recipe is more than just a pasta salad; it’s a celebration of the fresh, vibrant flavors of the Mediterranean region. It’s a dish that evokes images of sun-drenched beaches, olive groves, and bustling markets. The combination of simple, high-quality ingredients creates a symphony of flavors that is both satisfying and refreshing.

Whether you’re a seasoned cook or a beginner, this recipe is easy to follow and customizable to your liking. So, gather your ingredients, put on some Mediterranean music, and get ready to transport yourself to the sunny shores of the Mediterranean with every bite of this delicious pasta salad.

Enjoy!

## Recipe Card

**Mediterranean Farfalle**

A vibrant and flavorful pasta salad featuring farfalle pasta, sun-dried tomatoes, Kalamata olives, feta cheese, and a zesty lemon dressing.

**Prep Time:** 20 minutes
**Cook Time:** 10 minutes
**Chill Time:** 30 minutes (optional)
**Total Time:** 1 hour (including chill time)
**Servings:** 6

**Ingredients:**

* 1 pound farfalle pasta
* 1/2 cup oil-packed sun-dried tomatoes, drained and chopped
* 1/2 cup Kalamata olives, pitted and halved
* 1/2 cup feta cheese, crumbled
* 1/4 cup red onion, thinly sliced
* 1/4 cup fresh basil, chopped
* 2 tablespoons fresh oregano, chopped
* 2 cloves garlic, minced
* 2 tablespoons lemon juice, freshly squeezed
* 1/4 cup extra virgin olive oil
* Salt and black pepper, to taste

**Instructions:**

1. Cook the farfalle pasta according to package directions until al dente. Drain and rinse with cold water.
2. In a large bowl, combine the cooked pasta, sun-dried tomatoes, Kalamata olives, feta cheese, red onion, fresh basil, and fresh oregano.
3. In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and black pepper.
4. Pour the dressing over the pasta mixture and toss gently to combine.
5. Chill for at least 30 minutes before serving, or serve immediately.
6. Garnish with additional fresh basil or oregano, if desired.

**Notes:**

* Add grilled chicken, shrimp, or chickpeas for added protein.
* Substitute vegan cheese for a vegan option.
* Use gluten-free farfalle for a gluten-free option.
* Store leftovers in an airtight container in the refrigerator for up to 3 days.

Enjoy this taste of the Mediterranean!