This colorful Mediterranean Pasta Salad blends hearty ingredients, bright Mediterranean seasonings, and attractive presentation. Featuring marinated tofu, roasted vegetables, fusilli pasta, and a sun‑dried tomato and herb dressing, it makes a nutritious, satisfying meal any time of day.
Originally published November 7, 2018. Updated with additional recipe notes on June 14, 2024.
If you want a light, flavorful warm‑weather dish, this healthy pasta salad is easy to prepare and full of Mediterranean flavor. Tofu is marinated in red wine vinegar and herbs to soak up tangy, savory notes. Roasted zucchini (or butternut squash) and al dente fusilli provide texture, while extra virgin olive oil, fresh basil, sun‑dried and fresh tomatoes, and olives add richness and brightness. Each bite tastes like a Mediterranean escape.
This salad is ideal for meal prep—make a batch for grab‑and‑go lunches or light dinners during the week. It’s also perfect for picnics. For more vegan pasta ideas, check other recipes on the site.
Ingredients
Red wine vinegar: Provides tangy depth to the dressing. Use a good quality red wine vinegar; substitute balsamic if you prefer a sweeter, richer flavor.
Extra virgin olive oil: Used in both the tofu marinade and the salad dressing. Cold‑pressed extra virgin olive oil offers the best flavor; avocado or walnut oil are fine alternatives.
Dried herbs: A mix of dried basil, oregano, thyme, and rosemary gives classic Mediterranean aroma. If using fresh herbs, use about three times the amount called for in dried form.
Black pepper, red pepper flakes, and salt: Freshly ground black pepper adds warmth, red pepper flakes add optional heat, and salt enhances all the flavors.
Zucchini: Adds color and a mild, savory sweetness. Use firm, unblemished zucchini or substitute roasted butternut squash for a sweeter, heartier option.
Fusilli pasta: Fusilli holds dressing well; cook until just al dente. Rotini, penne, or a gluten‑free short pasta can be used instead.
Olives: Green olives provide a briny bite; pitted olives are easiest. Swap black or Kalamata olives for a different flavor.
Sun‑dried tomatoes: Add a concentrated sweet‑tart depth. Oil‑packed sun‑dried tomatoes are richer; dry‑packed are less oily.
Vine‑ripened tomato: Fresh tomato brings juiciness and bright flavor. If ripe tomatoes aren’t available, use drained canned diced tomatoes.
Fresh basil: Finishes the salad with peppery freshness. Replace with parsley or cilantro for a variation.
How to Make Mediterranean Pasta Salad
- Marinate the tofu. Whisk red wine vinegar, extra virgin olive oil, dried basil, oregano, black pepper, red pepper flakes, thyme, rosemary, and salt in a medium bowl. Add cubed, well‑pressed tofu and toss to coat. Let it marinate on the counter or in the refrigerator while you prepare the rest; overnight yields the best flavor.
- Roast the vegetables. Preheat the oven to 350°F. Line a baking sheet with parchment or a silicone mat. Toss sliced zucchini (or cubed butternut squash) with 1–2 tablespoons olive or avocado oil, spread in a single layer, and roast about 30 minutes until tender and lightly browned.
- Cook the pasta. Boil pasta in generously salted water according to package directions until al dente. Drain, toss with a little extra virgin olive oil, and spread on a baking sheet to cool.
- Toss the salad. In a large bowl combine roasted vegetables, cooled pasta, marinated tofu (with any remaining dressing), olives, sun‑dried tomatoes, and diced fresh tomato. Stir to coat everything in the dressing and adjust seasoning with salt and pepper if needed.
- Garnish. Serve immediately or let the salad chill to meld flavors further. Sprinkle fresh basil over the top just before serving.
Recipe Pro-Tips
- Press tofu thoroughly. Removing excess water helps tofu absorb marinade and improves texture. Use a tofu press or wrap tofu in a clean towel and weight it for at least 15 minutes.
- Marinate overnight for best flavor. The longer the tofu sits in the marinade, the more flavorful it becomes.
- Use fresh herbs when possible. Fresh herbs brighten the dish; if replacing dried herbs use about three times the amount.
- Cook pasta al dente. Pasta cooked just shy of soft will hold its texture in the salad and absorb dressing better.
- Cool pasta before mixing. Letting the pasta cool prevents the salad from becoming mushy and helps flavors meld.
- Customize the vegetables. Roast seasonal vegetables like bell peppers, mushrooms, or eggplant, or mix several for variety.
Serving Suggestions
Enjoy this salad on its own for lunch or a light dinner, or include it in a Mediterranean‑inspired spread for a backyard gathering. It pairs well with falafel, hummus, or grain salads for a fuller menu.
Storage Directions
Store leftovers in an airtight container in the refrigerator for up to three days. If possible, keep fresh herbs and any delicate vegetables separate and add them right before serving to avoid wilting.
Frequently Asked Questions
Yes. This salad uses whole ingredients and balanced components: tofu supplies plant protein, pasta (choose whole grain for extra fiber) provides carbohydrates, and vegetables deliver vitamins and fiber. Olive oil adds heart‑healthy monounsaturated fats.
Yes. You can prepare the salad up to three days in advance. Store it in an airtight container and keep fresh herbs or delicate vegetables separate until just before serving.
Substitute tempeh, cooked chickpeas, or lentils for another plant‑based protein. Adjust marinating and seasoning as needed for best flavor.
More Vegan Pasta Recipes
- Simple Spinach Pesto Pasta
- Arrabbiata Sauce
- Oyster Mushroom Red Lentil Pasta Alfredo
- Vegan Creamy Pasta with Seared Mushroom Scallops
Recipe Card
Mediterranean Pasta Salad
Ingredients
Marinated Tofu
- 1/4 cup red wine vinegar
- 1/4 cup extra virgin olive oil
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp freshly ground black pepper
- 1/2 tsp red pepper flakes
- 1/2 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/2 tsp salt
- 1 14‑ounce package tofu, pressed, drained, and cut into 1/2‑inch cubes
Roasted Vegetables
- 2 zucchini, thinly sliced (or 2 cups butternut squash, cubed)
- 1 tbsp avocado oil or extra virgin olive oil
Pasta Salad
- 8 oz fusilli pasta (or other short pasta)
- 1 tbsp extra virgin olive oil
- 1/3 cup green olives, pitted and halved (or black olives)
- 1/4 cup sun‑dried tomatoes, drained if packed in oil, diced
- 1 vine‑ripened tomato, diced
- 1/4 cup fresh basil, chopped or thinly sliced
Instructions
- Whisk together red wine vinegar, olive oil, basil, oregano, black pepper, red pepper flakes, thyme, rosemary, and salt in a medium bowl.
- Add cubed tofu and toss to coat. Let it marinate on the counter or in the refrigerator; overnight is best if you have time.
- Preheat oven to 350°F. Line a baking sheet and toss zucchini or squash with 1–2 tablespoons oil. Roast 30 minutes until tender.
- Cook pasta in heavily salted water until al dente. Drain, toss with a little olive oil, and spread on a baking sheet to cool.
- Combine roasted vegetables, cooled pasta, marinated tofu (with dressing), olives, sun‑dried tomatoes, and diced fresh tomato in a large bowl. Stir to coat and season to taste.
- Serve immediately or chill to let flavors meld. Top with fresh basil before serving.
Notes
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep herbs and delicate veggies separate when possible and add before serving.
Pro‑Tips:
- Press tofu well to remove excess water so it absorbs the marinade better.
- Marinate tofu overnight for deeper flavor.
- Use fresh herbs when possible and cook pasta al dente for best texture.
- Let pasta cool completely before mixing to avoid a mushy salad.
- Swap or combine roasted vegetables depending on what’s in season.