Simple Mediterranean Pasta Salad

Summer is here! And with it comes plenty of time spent with family and friends, holidaying, braai-ing and of course, eating.

During the festive season I am usually the designated chef for holiday meals spent with family and friends and I absolutely love spoiling my loved one’s with delicious healthy food. I also love to plan meals ahead of time and I always like to make sure that all meals are nutritionally balanced and include some healthy starch, plant-based protein and lots of veggies. If we have a braai (which we usually do) the starch could be mielies, this salad, my Best Braai Potato Salad, or baked sweet potatoes. The protein would be some sort of plant-based meat alternative, a bean salad or some hummus and veggie sticks. The veggies would usually be green salad, kebabs, aubergine/ cauliflower “steaks“, stuffed peppers or grilled mushrooms.

This salad is one of my favourite starch-based side dishes because it’s super simple, easy to make, can be made ahead of time and the ingredients don’t require refrigeration (perfect if you’re going on a hiking or camping trip!).

Greek salad.jpg


For my patients on calorie-controlled meal plans:

1 x 90g serving of this recipes =

  • 1 starch serving

  • 1 fat serving

SERVES 18 as a side dish or 10 as a main dish


  • 500g whole-grain pasta of choice (I use wholewheat fusilli)

  • 1 English cucumber

  • 1 green bell pepper, chopped

  • 1 medium red onion, finely chopped

  • 170g pitted black olives, halved

  • 240g sundried tomatoes in vinaigrette (I use the Ina Paarman brand as it is low in fat)

  • 130g dairy-free basil pesto (I use Pesto Princess brand)


1. Boil your pasta according to the package instructions, drain and allow to cool whilst you prepare your other ingredients.

2. Wash your cucumber and slice it in half length-ways. Remove the seeds with a spoon and then slice thinly.

3. Toss your sliced cucumber, onion, olives and green pepper in a large salad bowl.

4.  Dice your sundried tomatoes into small bite-sized pieces and add them into the salad bowl along with your cooled pasta.

5. Dress the salad with the vinaigrette from the sundried tomatoes and the basil pesto, toss and serve cold.

6. The salad will keep in the fridge for 4 days.

Jessica KotlowitzComment