Sunflower Pasta Salad
A vibrant and refreshing sunflower pasta salad combines tender pasta with cherry tomatoes, cucumber, radishes, and black olives, all tossed in a zesty lemon-garlic dressing. Perfect for light lunches, picnics, or summer gatherings, it offers a delightful mix of flavors and textures that appeal to all ages.
Ingredients
- 4 oz. bow tie or twist pasta ⓘ
- 2 Tbsp. lemon juice ⓘ
- 1 Tbsp. sunflower, olive or safflower oil ⓘ
- 1 clove garlic, crushed ⓘ
- 1/4 tsp. salt
- fresh ground black or white pepper to taste ⓘ
- 1 cup cherry tomatoes or tomato wedges ⓘ
- 3 Tbsp. black olives ⓘ
- 1/2 medium cucumber, thinly sliced
- 4 radishes, thinly sliced ⓘ
- 2 Tbsp. dry roasted, unsalted sunflower seeds ⓘ
Instructions
- Cook the pasta according to the package directions, without the salt.
- Meanwhile, combine the lemon juice, oil, garlic, salt, and pepper in a jar.
- Cover and shake well to make the dressing.
- Drain the cooked pasta and transfer to a large bowl.
- Add the cherry tomatoes, black olives, cucumber, radishes, and sunflower seeds to the pasta.
- Pour the dressing over the salad and toss to combine.
- Refrigerate, covered, for at least 1 hour before serving.
Tips & Substitutions
For a heartier version, add cooked chicken or chickpeas to the salad. You can substitute the bow tie pasta with whole grain or gluten-free pasta for a healthier option. If you prefer different flavors, try adding feta cheese or fresh herbs like basil or parsley. To make this a vegan recipe, ensure the dressing ingredients are plant-based.
Serving Suggestions
This salad is great as a light lunch or a side dish for dinner. It pairs beautifully with Broiled Lamb Chops With Herbs or can be served alongside grilled chicken. For a complete meal, consider adding a slice of crusty bread or a cup of Garden Tomato-Vegetable Soup to round out your plate.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier the next day. If the pasta absorbs too much dressing, you can add a splash of lemon juice or oil to refresh it before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Sunflower Pasta Salad contains roughly 425 calories, with 13g protein, 70g carbohydrates, and 10g fat. It is an excellent source of protein (27% of the Daily Value) and dietary fiber (23% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad can be prepared a day in advance. Just be sure to add the sunflower seeds right before serving to maintain their crunch. The flavors will develop beautifully as it sits in the refrigerator.
What other vegetables can I add?
Feel free to customize this salad by adding bell peppers, spinach, or even avocado for creaminess. Seasonal vegetables can also enhance the freshness of the dish, aligning with Mediterranean recipes.
Is this salad gluten-free?
To make this salad gluten-free, substitute the pasta with a gluten-free pasta variety available in stores. The rest of the ingredients are naturally gluten-free, making it a perfect choice for those with dietary restrictions.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).