{"id":175584,"date":"2025-04-07T13:22:49","date_gmt":"2025-04-07T13:22:49","guid":{"rendered":"https:\/\/peraltafinancing.com\/recipes\/category-a-b\/budget-food\/spinach-pasta-salad-plant-based-on-a-budget\/"},"modified":"2025-04-07T13:22:49","modified_gmt":"2025-04-07T13:22:49","slug":"spinach-pasta-salad-plant-based-on-a-budget","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=175584","title":{"rendered":"Spinach Pasta Salad &#8211; Plant-Based on a Budget"},"content":{"rendered":" \r\n<br><div><div class=\"post-intro\"><div class=\"aff-disc\"><p>As an Amazon Associate I earn from qualifying purchases.<\/p>\n<\/div><\/div>\n<p><em>Pasta salad and spinach salad come together to make this Mediterranean-inspired <\/em><strong><em>spinach pasta salad<\/em><\/strong><em>! Enjoy it as a fresh and crowd-pleasing side dish for the summer barbecue, picnic, or party.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"667\" height=\"1000\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=73876\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" alt=\"Spinach Pasta Salad on a white plate.\" class=\"wp-image-73876\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11.jpg 667w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11-200x300.jpg 200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11-400x600.jpg 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11-150x225.jpg 150w\" data-lazy-sizes=\"(max-width: 667px) 100vw, 667px\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" width=\"667\" height=\"1000\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=73876\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11.jpg\" alt=\"Spinach Pasta Salad on a white plate.\" class=\"wp-image-73876\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11.jpg 667w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11-200x300.jpg 200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11-400x600.jpg 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-11-150x225.jpg 150w\" sizes=\"(max-width: 667px) 100vw, 667px\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-why-you-ll-love-this-recipe\">Why You\u2019ll Love This Recipe<\/h2>\n\n\n\n<p>You\u2019ll always find a vegan pasta salad on the menu at my summer parties because they\u2019re crowd-pleasing and chock-full of fresh flavors! This spinach pasta salad recipe is no different but is upgraded with lots of baby spinach leaves and homemade tofu feta. The result? A veggie-packed salad with addictive Italian-inspired flavors!<\/p>\n\n\n\n<p>This pasta salad combines cooked pasta with salty-tangy tofu feta, fresh spinach, basil leaves, seasoned green peas, and a medley of colorful Mediterranean vegetables. When tossed together, you\u2019re left with an eye-catching meal with the perfect balance of pasta to veggies. It\u2019s the perfect solution when you can\u2019t decide between a salad and a pasta dinner.<\/p>\n\n\n\n<p>Make sure you bring a batch to your next barbecue or picnic, or make it for a healthy meal prep option. It takes less than 30 minutes to put together and stays fresh for days in the fridge, helping you indulge even faster!<\/p>\n\n\n\n<p>Looking for more vegan pasta salads for summer? Check out my <a href=\"https:\/\/plantbasedonabudget.com\/summer-bowties\/\">summer pasta salad<\/a>, <a href=\"https:\/\/plantbasedonabudget.com\/perfect-pasta-salad\/\">Mediterranean vegan pasta salad<\/a>, and <a href=\"https:\/\/plantbasedonabudget.com\/red-pepper-and-sun-dried-tomato-pesto-pasta-red-pesto-pasta\/\">red pepper and sun-dried tomato pesto pasta<\/a>!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-ingredient-notes\">The Ingredient Notes<\/h2>\n\n\n\n<p>Refer to the recipe card for the full list of ingredients and quantities.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1600\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=78280\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" alt=\"ingredients for Spinach Pasta Salad measured out on a white surface\" class=\"wp-image-78280\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients.png 1200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-225x300.png 225w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-768x1024.png 768w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-1152x1536.png 1152w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-400x533.png 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-640x853.png 640w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-150x200.png 150w\" data-lazy-sizes=\"(max-width: 800px) 100vw, 800px\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients.png\"\/><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"1600\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=78280\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients.png\" alt=\"ingredients for Spinach Pasta Salad measured out on a white surface\" class=\"wp-image-78280\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients.png 1200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-225x300.png 225w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-768x1024.png 768w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-1152x1536.png 1152w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-400x533.png 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-640x853.png 640w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/12\/Spinach-Pasta-Salad-Ingredients-150x200.png 150w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-add-ins-for-vegan-pasta-salad\">Add-Ins for Vegan Pasta Salad<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Store-bought vegan feta<\/strong>: Substitute the homemade vegan feta in this recipe with your favorite store-bought brand to save time. You might also enjoy this <a href=\"https:\/\/plantbasedonabudget.com\/tofu-feta-cheese\/\">tofu feta cheese<\/a> recipe! <\/li>\n\n\n\n<li><strong>Sun-dried tomatoes<\/strong>: Some finely chopped sun-dried tomatoes packed in oil would be so delicious here!<\/li>\n\n\n\n<li><strong>Lemon juice<\/strong>: Use freshly squeezed lemon juice as a substitute for the olive brine if you\u2019d like.<\/li>\n\n\n\n<li><strong>Fresh parsley<\/strong>: Add fresh flat leaf parsley to the salad or use it as a substitute for the basil.<\/li>\n\n\n\n<li><strong>Arugula<\/strong>: Use a 50-50 mix of fresh spinach and arugula for a peppery bite.<\/li>\n\n\n\n<li><strong>Shallots<\/strong>: Use a thinly sliced shallot as a milder substitute for the red onion.<\/li>\n\n\n\n<li><strong>Gluten-free pasta<\/strong>: Swap the regular pasta for your favorite short-cut pasta noodles to keep this recipe gluten-free.<\/li>\n\n\n\n<li><a href=\"https:\/\/plantbasedonabudget.com\/basic-balsamic-vinaigrette\/\"><strong>Basic balsamic vinaigrette<\/strong><\/a>: Just a drizzle for extra flavor!<\/li>\n\n\n\n<li><strong>Protein<\/strong>: Toss a can of drained and rinsed chickpeas or cannellini beans in the salad, or top it with <a href=\"https:\/\/plantbasedonabudget.com\/baked-falafel\/\">healthy baked falafel<\/a> for more protein.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-make-spinach-pasta-salad\">How to Make Spinach Pasta Salad<\/h2>\n\n\n\n\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-2 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 1:<\/strong> Crumble the brick of tofu in a large bowl.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 2: <\/strong>Add the Italian seasoning, garlic powder, lemon juice, olive oil, salt, pepper, olive brine, and basil to the bowl.<\/p>\n<\/div>\n<\/div>\n\n\n\n\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-4 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 3: <\/strong>Toss to combine, then taste it and adjust the flavors as needed.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 4: <\/strong>Cook the frozen peas in a pot over medium heat until they\u2019re fully defrosted.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"has-tertiary-background-color has-background\"><strong>The vegan tofu feta should taste salty and tangy.<\/strong> Add a little more salt or olive brine until the flavors are balanced and chill it in the fridge for at least 1 hour or overnight to help the flavors develop.<\/p>\n\n\n\n\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-6 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 5: <\/strong>Season the peas with the crushed red pepper, cook for 1 minute, and set aside to cool.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 6:<\/strong> Add half of the spinach to the bowl with the tofu and mix to combine. Add the remaining spinach and mix well.\u00a0<\/p>\n<\/div>\n<\/div>\n\n\n\n\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 7: <\/strong>Toss the onion, olives, and cherry tomatoes in with the spinach and tofu.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Step 8: <\/strong>Add half of the cooked pasta to the salad. Add the remaining pasta and cooked peas to the salad and toss to combine. Adjust the flavors as needed, then chill the salad before serving.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faqs\">FAQs<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1724974320349\"><strong class=\"schema-faq-question\"><strong>Should vegan pasta salad be served cold or warm?<\/strong><\/strong> <p class=\"schema-faq-answer\">Spinach pasta salad is best served chilled. By chilling it in the fridge for at least 1 hour, the flavors have had a chance to get to know each other and the result is so much more refreshing! However, if you prefer it a little warmer, place the salad on the kitchen counter so it can come down to room temperature before serving.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1724974321128\"><strong class=\"schema-faq-question\"><strong>Can I freeze tofu feta cheese?<\/strong><\/strong> <p class=\"schema-faq-answer\">I don\u2019t recommend freezing the tofu feta because thawing will cause the texture of the tofu to change and release more liquid.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1724974321758\"><strong class=\"schema-faq-question\"><strong>Does frozen spinach work in the pasta salad?<\/strong><\/strong> <p class=\"schema-faq-answer\">Try to stick with fresh spinach! It\u2019s much more fresh and crisp. That said, you can use frozen and thawed spinach in a pinch, but it will have a much softer texture.<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Pro Recipe Tips<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cook the pasta ahead of time:<\/strong> Give your pasta plenty of time to cool by cooking it a few hours or up to 1 day before adding it to the salad. If you don\u2019t have time to cook it in advance, rinse the pasta under cold water to cool it down fast.<\/li>\n\n\n\n<li><strong>Make the tofu feta with extra-firm tofu<\/strong>: Soft or medium tofu contains too much liquid, thus making the salad watery and less flavorful. Check out our <a href=\"https:\/\/plantbasedonabudget.com\/guide-to-tofu\/\">guide to tofu<\/a> to learn more!<\/li>\n\n\n\n<li><strong>Press the tofu<\/strong>: Use a tofu press or wrap the brick of tofu in a clean tea towel and place something heavy on top to drain as much excess water as possible. This way, your tofu feta will be much more tender and flavorful. Check out our <a href=\"https:\/\/plantbasedonabudget.com\/guide-to-tofu-pressing\/\">guide to tofu pressing<\/a> to learn more! <\/li>\n\n\n\n<li><strong>Taste as you go<\/strong>: Taste the tofu feta and salad as you\u2019re assembling them and adjust the flavors as needed.\u00a0<\/li>\n\n\n\n<li><strong>Make the feta and salad ahead of time<\/strong>: You can make the tofu feta up to 3 days and the pasta salad up to 2 days before serving. Remember: the longer they sit, the more flavorful they\u2019ll be!<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"667\" height=\"1000\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=73877\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" alt=\"Spinach Pasta Salad on a white plate.\" class=\"wp-image-73877\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12.jpg 667w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12-200x300.jpg 200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12-400x600.jpg 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12-150x225.jpg 150w\" data-lazy-sizes=\"(max-width: 667px) 100vw, 667px\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"667\" height=\"1000\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=73877\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12.jpg\" alt=\"Spinach Pasta Salad on a white plate.\" class=\"wp-image-73877\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12.jpg 667w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12-200x300.jpg 200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12-400x600.jpg 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-12-150x225.jpg 150w\" sizes=\"auto, (max-width: 667px) 100vw, 667px\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Serving Recommendations<\/h2>\n\n\n\n<p>Pasta salad with spinach and tofu feta is refreshing and filling, whether served as a light lunch, for meal prep, or on the side of your favorite main dishes. Serve it alongside:<\/p>\n\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Storage Instructions<\/h2>\n\n\n\n<p>The assembled Mediterranean pasta salad will stay fresh and tasty for <strong>up to 4 days<\/strong> when stored in an <a class=\"tasty-link\" rel=\"nofollow noopener\" target=\"_blank\" data-tasty-links-append-disclosure=\"\" href=\"https:\/\/www.amazon.com\/Amazon-Basics-20-Piece-Containers-Transparent\/dp\/B073ZRS74L?crid=3112T6T2P6KH&amp;keywords=airtight%2Bcontainers&amp;qid=1696825487&amp;sprefix=airtight%2Bcontatiner%2Caps%2C162&amp;sr=8-1-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;th=1&amp;linkCode=ll1&amp;tag=plabasonabud-20&amp;linkId=1959f799e8a2e9347fc7089393f242ab&amp;language=en_US&amp;ref_=as_li_ss_tl\">airtight container<\/a> in the fridge. <\/p>\n\n\n\n<p>You can also make a separate batch of vegan tofu feta and store it in the fridge for <strong>up to 3 days<\/strong> before assembling it with the salad.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"667\" height=\"1000\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=73874\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" alt=\"Spinach Pasta Salad in a storage container.\" class=\"wp-image-73874\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21.jpg 667w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21-200x300.jpg 200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21-400x600.jpg 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21-150x225.jpg 150w\" data-lazy-sizes=\"(max-width: 667px) 100vw, 667px\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"667\" height=\"1000\" data-pin-url=\"https:\/\/plantbasedonabudget.com\/spinach-pasta-salad\/?tp_image_id=73874\" data-pin-description=\"This vegan Spinach Pasta Salad is a fresh and crowd-pleasing side dish that always fits in at the picnic or potluck. Just toss cooked pasta, tofu feta, spinach, and Mediterranean veggies together, and dig in!\" data-pin-title=\"Spinach Pasta Salad\" src=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21.jpg\" alt=\"Spinach Pasta Salad in a storage container.\" class=\"wp-image-73874\" srcset=\"https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21.jpg 667w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21-200x300.jpg 200w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21-400x600.jpg 400w, https:\/\/plantbasedonabudget.com\/wp-content\/uploads\/2024\/08\/Spinach-Pasta-Salad-PBOAB-21-150x225.jpg 150w\" sizes=\"auto, (max-width: 667px) 100vw, 667px\"\/><\/figure>\n\n\n<div id=\"wprm-recipe-container-78284\" class=\"wprm-recipe-container\" data-recipe-id=\"78284\" data-servings=\"4\"><div class=\"wprm-recipe wprm-recipe-template-cwp-food\">\n\n\n\n<div class=\"wprm-recipe-instructions-container wprm-recipe-78284-instructions-container wprm-block-text-normal\" data-recipe=\"78284\"><div class=\"wprm-recipe-instruction-group\"><ul class=\"wprm-recipe-instructions\"><li id=\"wprm-recipe-78284-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Add the tofu to an extra-large bowl, and crumble it into small pieces to resemble crumbled feta cheese. Add the Italian seasoning, garlic powder, lemon juice, olive oil, salt, pepper, olive brine, and basil. Taste and adjust seasoning levels. It should be slightly salty. Mix well and set aside in the refrigerator. The longer it sits, the tastier it gets. <\/span><\/p><\/li><li id=\"wprm-recipe-78284-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Cook the pasta according to package instructions. Set aside to cool in a colander.<\/span><\/p><\/li><li id=\"wprm-recipe-78284-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Give a quick rinse to the pot, and heat 2 tablespoons of olive oil over medium heat. Add the frozen peas and cook until fully defrosted. Add the crushed red pepper and saute for 1 minute. Set aside to cool.<\/span><\/p><\/li><li id=\"wprm-recipe-78284-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Once the pasta and peas are fully cooled, add half of the spinach to the large bowl with the tofu. Mix well until the spinach is fully coated with the tofu feta. Add the remaining spinach and mix well. <\/span><\/p><\/li><li id=\"wprm-recipe-78284-step-0-4\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Add the onion, olives, and cherry tomatoes. Toss until fully combined. <\/span><\/p><\/li><li id=\"wprm-recipe-78284-step-0-5\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Add half of the pasta and mix well. Add the remaining pasta and peas. Mix well, taste, and adjust seasoning levels. Place the bowl in the refrigerator for at least 1 hour before serving. <\/span><\/p><\/li><li id=\"wprm-recipe-78284-step-0-6\" class=\"wprm-recipe-instruction\" style=\"list-style-type: none;\"><p><span style=\"display: block;\">Toss and serve cold. <\/span><\/p><\/li><\/ul><\/div><\/div>\n\n<div class=\"wprm-recipe-notes-container wprm-block-text-normal\"><div class=\"wprm-recipe-notes\"><span style=\"display: block;\"><\/span>\n<ul class=\"wp-block-list\">\n<li><strong>Cook the pasta ahead of time:<\/strong> Give your pasta plenty of time to cool by cooking it a few hours or up to 1 day before adding it to the salad. If you don\u2019t have time to cook it in advance, rinse the pasta under cold water to cool it down fast.<\/li>\n<span style=\"display: block;\"> <\/span>\n<li><strong>Make the tofu feta with extra-firm tofu<\/strong>: Soft or medium tofu contains too much liquid, thus making the salad watery and less flavorful. Check out our <a href=\"https:\/\/plantbasedonabudget.com\/guide-to-tofu\/\">guide to tofu<\/a> to learn more!<\/li>\n<span style=\"display: block;\"> <\/span>\n<li><strong>Press the tofu<\/strong>: Use a tofu press or wrap the brick of tofu in a clean tea towel and place something heavy on top to drain as much excess water as possible. This way, your tofu feta will be much more tender and flavorful. Check out our <a href=\"https:\/\/plantbasedonabudget.com\/guide-to-tofu-pressing\/\">guide to tofu pressing<\/a> to learn more!<\/li>\n<span style=\"display: block;\"><\/span><\/ul>\n<span style=\"display: block;\"><\/span><\/div><\/div>\n<div class=\"cwp-food-nutrition\">\n\t<p><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-calories\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Calories: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">722<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">kcal<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-carbohydrates\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Carbohydrates: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">114<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-protein\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Protein: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">31<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-fat\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Fat: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">18<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-saturated_fat\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Saturated Fat: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">3<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-polyunsaturated_fat\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Polyunsaturated Fat: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">3<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-monounsaturated_fat\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Monounsaturated Fat: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">10<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-sodium\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Sodium: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">1421<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-potassium\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Potassium: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">1388<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-fiber\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Fiber: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">13<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-sugar\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Sugar: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">14<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">g<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-vitamin_a\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Vitamin A: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">7971<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">IU<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-vitamin_c\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Vitamin C: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">106<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-calcium\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Calcium: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">198<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">mg<\/span><\/span><span class=\"wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-iron\" style=\"flex-basis: 230px\"><span class=\"wprm-nutrition-label-text-nutrition-label  wprm-block-text-bold\" style=\"color: var(--wp--preset--color--foreground)\">Iron: <\/span><span class=\"wprm-nutrition-label-text-nutrition-value\" style=\"color: #333333\">7<\/span><span class=\"wprm-nutrition-label-text-nutrition-unit\" style=\"color: #333333\">mg<\/span><\/span><\/p>\n<\/div>\n<div class=\"wprm-recipe-additional-info-container\">\n\t\n\t<div class=\"wprm-recipe-meta-container wprm-recipe-custom-container wprm-recipe-details-container wprm-recipe-details-container-separate wprm-block-text-normal\" style=\"\"><p><span class=\"wprm-recipe-details-label wprm-block-text-normal wprm-recipe-tag-label wprm-recipe-course-label\">Course: <\/span><span class=\"wprm-recipe-course wprm-block-text-normal\">Appetizer, Salad, Side Dish<\/span><\/p><p><span class=\"wprm-recipe-details-label wprm-block-text-normal wprm-recipe-tag-label wprm-recipe-cuisine-label\">Cuisine: <\/span><span class=\"wprm-recipe-cuisine wprm-block-text-normal\">Mediterranean<\/span><\/p><p><span class=\"wprm-recipe-details-label wprm-block-text-normal wprm-recipe-custom-field-label\">Method: <\/span><span class=\"wprm-recipe-custom-field wprm-recipe-custom-field-type-text wprm-recipe-custom-field-key-method wprm-block-text-normal\">Stovetop<\/span><\/p><p><span class=\"wprm-recipe-details-label wprm-block-text-normal wprm-recipe-custom-field-label\">Diet: <\/span><span class=\"wprm-recipe-custom-field wprm-recipe-custom-field-type-text wprm-recipe-custom-field-key-diet wprm-block-text-normal\">Vegan<\/span><\/p><\/div>\n<\/div>\n<\/div><\/div><\/div>\r\n<br>\r\n","protected":false},"excerpt":{"rendered":"<p>As an Amazon Associate I earn from qualifying purchases. Pasta salad and spinach salad come together to make this Mediterranean-inspired spinach pasta salad! Enjoy it as a fresh and crowd-pleasing side dish for the summer barbecue, picnic, or party. Why You\u2019ll Love This Recipe You\u2019ll always find a vegan pasta salad on the menu at [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":175585,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[4995,69965,69966,69967,1066,19517,69968,12896,69969,61744,41776,13378,15569,69970,32738,14420,539,69971,69972],"dealstore":[],"offerexpiration":[],"class_list":["post-175584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-budget-food","tag-budget","tag-cold-salad","tag-easy-pasta","tag-easy-salad","tag-lunch","tag-mediterranean","tag-mediterranean-salads","tag-pasta","tag-pasta-dish","tag-pasta-recipes","tag-pasta-salad","tag-plantbased","tag-salad","tag-salad-recipes","tag-salads","tag-spinach","tag-summer","tag-summer-dish","tag-vegan-pasta"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spinach Pasta Salad - Plant-Based on a Budget - Som2ny Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fivemor.com\/?p=175584\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spinach Pasta Salad - Plant-Based on a Budget - Som2ny Network\" \/>\n<meta property=\"og:description\" content=\"As an Amazon Associate I earn from qualifying purchases. Pasta salad and spinach salad come together to make this Mediterranean-inspired spinach pasta salad! Enjoy it as a fresh and crowd-pleasing side dish for the summer barbecue, picnic, or party. 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Pasta salad and spinach salad come together to make this Mediterranean-inspired spinach pasta salad! Enjoy it as a fresh and crowd-pleasing side dish for the summer barbecue, picnic, or party. Why You\u2019ll Love This Recipe You\u2019ll always find a vegan pasta salad on the menu at [&hellip;]","og_url":"https:\/\/fivemor.com\/?p=175584","og_site_name":"Som2ny Network","article_published_time":"2025-04-07T13:22:49+00:00","og_image":[{"width":1000,"height":1000,"url":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/04\/Spinach-Pasta-Salad-PBOAB-13.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/fivemor.com\/?p=175584#article","isPartOf":{"@id":"https:\/\/fivemor.com\/?p=175584"},"author":{"name":"admin","@id":"https:\/\/fivemor.com\/#\/schema\/person\/b85e3c3dc0e1daea076524dc8810c371"},"headline":"Spinach Pasta Salad &#8211; Plant-Based on a Budget","datePublished":"2025-04-07T13:22:49+00:00","mainEntityOfPage":{"@id":"https:\/\/fivemor.com\/?p=175584"},"wordCount":1419,"commentCount":0,"publisher":{"@id":"https:\/\/fivemor.com\/#organization"},"image":{"@id":"https:\/\/fivemor.com\/?p=175584#primaryimage"},"thumbnailUrl":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/04\/Spinach-Pasta-Salad-PBOAB-13.jpg","keywords":["Budget","cold salad","easy pasta","easy salad","Lunch","Mediterranean","Mediterranean Salads","Pasta","pasta dish","pasta recipes","pasta salad","plantbased","Salad","salad recipes","Salads","spinach","Summer","summer dish","vegan pasta"],"articleSection":["Budget Food"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/fivemor.com\/?p=175584#respond"]}]},{"@type":"WebPage","@id":"https:\/\/fivemor.com\/?p=175584","url":"https:\/\/fivemor.com\/?p=175584","name":"Spinach Pasta Salad - Plant-Based on a Budget - Som2ny Network","isPartOf":{"@id":"https:\/\/fivemor.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/fivemor.com\/?p=175584#primaryimage"},"image":{"@id":"https:\/\/fivemor.com\/?p=175584#primaryimage"},"thumbnailUrl":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/04\/Spinach-Pasta-Salad-PBOAB-13.jpg","datePublished":"2025-04-07T13:22:49+00:00","breadcrumb":{"@id":"https:\/\/fivemor.com\/?p=175584#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/fivemor.com\/?p=175584"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/fivemor.com\/?p=175584#primaryimage","url":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/04\/Spinach-Pasta-Salad-PBOAB-13.jpg","contentUrl":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/04\/Spinach-Pasta-Salad-PBOAB-13.jpg","width":1000,"height":1000},{"@type":"BreadcrumbList","@id":"https:\/\/fivemor.com\/?p=175584#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/fivemor.com\/?bp_activities=1"},{"@type":"ListItem","position":2,"name":"Spinach Pasta Salad &#8211; 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