Greek Pasta Salad with Tahini Dressing

This Greek Pasta Salad with Tahini Dressing is perfect for potlucks, family gatherings, or a casual BBQ at home. The ingredients are all vegan and hormone-friendly to keep you balanced and healthy.

Disclosure: The post may contain affiliate links, earning us a small commission from qualifying purchases at no extra cost to you.

Fresh pasta salad is a summertime go-to in our family, but it’s also something we love to enjoy all year long. This Greek Pasta Salad with Tahini Dressing is one we’re especially fond of. With hormone-balancing ingredients and a ton of flavor, it’s one recipe you’ll come back to time and time again.

Why You’ll Love This Greek Pasta Salad

1. Perfect for Meal Prep: This greek pasta salad is a great make-ahead dish for a potluck or family gathering. It will keep fresh in the fridge for days.
   
2. Easy to Customize: The vegetables can easily be swapped for other options like diced celery, thinly sliced radishes, or julienned carrots. Try other protein sources in place of the chickpeas, such as edamame or white beans. The pasta noodles used can be whole grain, gluten-free, or made from legumes (to increase the protein content).
   
3. Crowd-Pleasing: This dish is a hit at holiday gatherings and potlucks.
   
4. Plant-Based and Hormone-Friendly: Packed with whole-food, plant-based ingredients, this tasty side dish is perfect for women in menopause striving to eat a well-balanced diet.
   
5. Bursting with flavor and texture: The combination of creamy, crunchy, and tangy makes this pleasing to the taste buds and a delight to eat.

How This Recipe Is Good for Hormone Balance

At Balanced by Plants, we’re all about having a good balance of hormone-friendly ingredients in our recipes. Our plant-based approach to hormone health and longevity in menopause can help put you on the path toward feeling more balanced and energetic. Here are some of the ingredients in this salad that can help your hormones:

Whole Grain Pasta: Pasta doesn’t have to be off-limits in menopause; in fact, we encourage eating a diet rich in whole grains. Whole grain pasta is actually very nourishing, with fiber, protein, and vitamins and minerals. The fiber and complex carbohydrates help stabilize blood sugar and support more balanced hormone levels.

Tahini: Having a good source of healthy fats combined with protein and fiber is important for providing steady energy during menopause. Tahini is a great source of protein, calcium, and healthy fats, plus it works well as a base for plant-based dressings and dips.

Chickpeas: Chickpeas are a good source of plant-based protein and have phytoestrogens (plant compounds that mimic estrogen in the body). A protein-rich diet can aid in bone protection during menopause. Phytoestrogens may help ease symptoms, like hot flashes and night sweats.

Veggies (Tomatoes, Cucumbers, Red Onion, Bell Peppers): “Eating the rainbow” has a host of benefits when it comes to menopause. The tomatoes, cucumbers, red onion, and bell peppers in this recipe contain antioxidants and vitamins and minerals. All are excellent for reducing inflammation and supporting skin health.

How to Make Greek Pasta Salad with Tahini Dressing:

Ingredients:

For the Salad:

• 8 oz high-protein rotini or fusilli shaped pasta (such as chickpea or lentil)
• 1 cup cherry tomatoes, halved
• 1 cup chopped cucumbers
• 1/2 cup chopped red onion
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup chopped red bell peppers
• 1 cup canned chickpeas, drained and rinsed
• 1/2 cup vegan crumbled feta cheese (optional)

For the Dressing:

• 1/4 cup tahini
• 1 1/2 tbsp lemon juice
• 2 tbsp red wine vinegar
• 1 clove garlic, minced
• 2 tsp Dijon mustard
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp thyme
• 1/2 tsp salt
• Freshly ground pepper, to taste
• 2 tbsp maple syrup
• 2 tbsp water

Directions:

Step 1: Cook the pasta according to the package instructions. Drain and rinse it under cold water to stop the cooking process. Set aside.

Step 2: While the pasta is cooking, whisk together the dressing ingredients and set aside. (Dressing will thicken a bit as it stands.)

Step 3: In a large bowl, assemble the salad by combining the cooked and cooled pasta, cherry tomatoes, cucumber, red onion, Kalamata olives, red bell peppers, chickpeas, and vegan feta (if using). Pour the dressing over the salad and toss it gently to coat everything evenly.

Step 4: Put the salad in an airtight container and allow it to chill in the refrigerator for at least 30 minutes, or up to 2 hours.

Step 5: Serve chilled. Make sure to toss the salad once more before serving. Enjoy!

Notes:

• Storage: This greek pasta salad can be stored in an airtight container in the refrigerator for up to 3 days. You may need to give it a stir and add a splash or two of water before serving. If you plan to meal prep, store the ingredients separately and mix them together a couple hours (or at least 30 minutes) before serving.
• Tips:
  1. Adjust the Dressing to Taste: After whisking together the ingredients for the dressing, taste it and adjust the flavors to your preference. Depending on the brand of tahini, it may have a thicker or thinner consistency. Decide if it needs more salt, pepper, maple syrup, lemon juice, or vinegar to balance the sweetness and tang. If it’s on the thicker side, add a little more water to thin it out.
  2. Chill Longer for Deeper Flavors: We like to allow this salad to chill for at least 30 minutes to allow the flavors to come together; however, a deeper flavor can be achieved after a couple hours of refrigeration.
  3. Vegan Feta Alternatives: Replace vegan feta with other options if you can’t find it or just don’t love the taste. Alternatives are other types of vegan cheese (cut into cubes), toasted sunflower seeds, chopped nuts, or just omitting the cheese. It will still be just as flavorful!
  4. Make Ahead: This salad is great for meal prepping. Prep and store all of the vegetables and pasta separately in airtight containers. On the day you wish to serve this, toss everything together in a large bowl (including the dressing) and let it chill at least 30 minutes before serving (can be chilled for several hours ahead of time, if desired).