top of page


Oh the Mediterranean Diet, how you have come into the light! This lifestyle and way of eating has been highlighted by doctors, researchers, dietitians and more as one of the most optimal diets for health & longevity. High in plant foods, minimally processed, containing healthy fats (plant fats), & low in animal products, this diet is so rich in phytonutrients, vitamins, and minerals, it is sure to keep you well nourished. This dish is a combination of some of the traits mentioned above and what I picture I would be eating on the coast of Greece with a glass of wine on a sunny day.



Yield: 6 servings

Time: 20 minutes


for the pasta

1 box of lentil or chickpea pasta

1 cup of diced cherry tomatoes

1 medium cucumber diced

1 cup of green or black olives diced

2 cups of arugula

1 1/2 - 2 cups vegan feta (see tofu feta recipe below for a homemade option)

1 small handful of basil, sliced into ribbons

*Optional: 1 cubed avocado

for the dressing

1/2 cup hummus (I used Ithaca's Kalamata Olive flavored hummus)

2 tbsp red wine vinegar

2 tbsp balsamic

1 lemon's juice

1 tbsp maple syrup

*optional 2 tbsp olive oil


I used the homemade tofu feta in the photos and absolutely loved the high protein tofu alternative. I have also tried the VioLife Just Like Feta and think it tastes great too! It can just get a little bit pricy and I like using the homemade option for a more whole foods version. I also used the Olive Hummus simply because I had it, but have made this recipe before with a regular garlic or plain hummus and it tastes just as great. The hummus gives it a really nice creamy texture & depth of flavor. Trader Joe's also carries an Olive Hummus that would work well here. Just note that they are strong in flavor but once combined with other ingredients are much more subtle. Also,


Cook pasta according to box instructions. *Note when using a chickpea, whole wheat, or lentil pasta rinse with cold water directly after straining so it doesn't get mushy.

Add all remaining ingredients to a bowl and stir till well combined.

For the dressing add all ingredients to a bowl and whisk till well combined. Pour over the pasta salad, toss to coat, season with salt & pepper.

Serve warm or cold!

Enjoy :)





1 block of extra firm tofu

2 tbsp pickle or sauerkraut juice from jar

2 tbsp lemon juice

1 tbsp nutritional yeast

1/2 tsp maple syrup

1 tsp salt

*Optional: 1 tbsp oil

*Optional: salt to taste before s


Press tofu until you get out as much liquid as you can and slice into cubes.

Add to a container with all other ingredients, stir to combine, and let marinate for 30 min (or preferably overnight).

Serve cold.


Hope you enjoy this easy summer inspired Mediterranean Dish!

As always, let me know if you try it :)


#mediterranean #plantbased #vegan #coolbeansnutrition

Follow Me on Instagram 


What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

bottom of page