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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 267.1
  • Total Fat: 8.9 g
  • Cholesterol: 35.0 mg
  • Sodium: 559.8 mg
  • Total Carbs: 33.0 g
  • Dietary Fiber: 2.6 g
  • Protein: 12.0 g

View full nutritional breakdown of Spinach and Tomato Pasta Salad (Chef Meg's Makeover) calories by ingredient
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Spinach and Tomato Pasta Salad (Chef Meg's Makeover)

Submitted by: CHEF_MEG
Spinach and Tomato Pasta Salad (Chef Meg's Makeover)

Introduction

Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes. Most pasta salads are heavy on the pasta and light on everything else. This version, which can be served warm or cold, includes a hefty portion of vegetables--both spinach and tomatoes.
Number of Servings: 6

Ingredients

    8 oz small pasta, such as ditalini or orzo
    8 oz feta cheese, crumbled
    16 oz grape tomatoes
    4 c baby spinach
    2 T capers, drained
    1/4 t black pepper
    2 T Parmesan or Manchego cheese, shredded

Directions

Cook pasta according to package directions until it is al dente (firm to bite). While the pasta is cooking, place spinach, feta, and capers in a large bowl. Before draining pasta, add 1/4 cup of the pasta cooking liquid to the mixture; toss to combine. Place the tomatoes in the bottom of a colander. Once pasta is cooked, drain it over the tomatoes for a quick blanch. Toss tomatoes and pasta with the spinach mixture. Season with black pepper and garnish with shredded cheese.
Makes six-2 cup servings.

Number of Servings: 6

Recipe submitted by SparkPeople user CHEF_MEG.






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Member Ratings For This Recipe

  • GO_ROBIN

    Good
    25 of 25 people found this review helpful
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    A good starting place, but there was definitely something missing. Needed seasoning and some type of dressing. Maybe vinegar or lemon juice with a little olive oil. - 10/6/09

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  • WOODMOM

    Incredible!
    22 of 23 people found this review helpful
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    Delicious! Also have made it with sauteed asparagus and chopped Roma tomatoes and served hot. - 8/18/09

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  • CHILOVERINAZ

    Very Good
    20 of 21 people found this review helpful
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    I loved this recipe but I did make alot of changes. Added shrimp, dijon mustard, lemon olive oil, red wine vinegar. Yummy, it ended up being one of my favorites. I will be making it again I think I will try it next time with crab - 11/16/09

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  • LINDS110

    O.K.
    15 of 15 people found this review helpful
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    I thought this was kind of bland. I might try substituting fresh basil for some of the spinach if I make it again. - 9/1/09

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  • SWINGGEORGE

    Very Good
    12 of 12 people found this review helpful
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    Love it! I didn't have any capers, so I put in some sun dried tomatoes. I also couldn't find orzo, so we used little alphabet pasta! I added some lemon juice for a little acid, and used lots and lots of ground pepper because I love it. Came out really good and my husband stole my leftovers! - 2/7/10

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  • TANNERSMOM7

    Incredible!
    12 of 13 people found this review helpful
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    FABULOUS! Now THIS is a salad I can get into! I love the "more salad" approach! - 8/18/09

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  • THE_VALKYRIE


    10 of 11 people found this review helpful
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    I used to make this with a drizzle of lemon or garlic olive oil over it, now I just do a squeeze of lemon unless I'm low on fat for the day. - 11/19/09

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  • CLS1954

    Good
    7 of 7 people found this review helpful
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    Great start, but I agree with many of our friends here—it needs something more. I make an olive oil/fancy vinegar (whatever I happen to have—balsamic, etc.) dressing with a dash of Italian herbs (basil, oregano, etc.), a few sliced olives, and that does it for me without adding a lot more calories. - 7/13/10

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  • JUSTYNA7

    Incredible!
    7 of 8 people found this review helpful
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    My first time trying orzo and I'm told there is whole wheat orzo now? Chef Meg taste testing party hit for feta lovers. Great lunch to pack. Could have had even more spinache.
    2 cup servings make a nice balanced meal. - 11/16/09

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  • LFPELTZ

    Incredible!
    7 of 8 people found this review helpful
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    This is great! Even my pickiest eater (5 year old) had 2 helpings (I put a little bit of Ranch on his portions). - 8/18/09

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  • MEHOPEFUL2

    Very Good
    6 of 7 people found this review helpful
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    Ill add some greek olives and a little of the oil it come in! Yum! - 3/12/10

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  • MRSBRYAN515


    6 of 10 people found this review helpful
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    Can't wait to get home & try it tonight. Might sub some chopped kalamatta olives for the capers. LOVE Greek-influenced dishes like this. Keep 'em coming! - 1/14/10

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  • DIGBOI

    Incredible!
    6 of 11 people found this review helpful
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    Awesome, this is so simple and delicious - 7/31/09

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  • ADELAIDEGEN

    Very Good
    5 of 5 people found this review helpful
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    i have expiremented with these types of flavours before as i'm learning how to cook. though i usually use ravioli (pasta pillows with filling) to add another flavour e.g. beef, instead of orzo. i also add a little shredded fresh basil, some lemon and olive oil and let every one add thier own pepper. - 6/2/10

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  • SCHMETTERLING

    Bad
    5 of 12 people found this review helpful
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    I really didn't like this recipe, in fact I threw it away. Its just a personal prefrence. The Feta cheese is really over powering, I think I added to much Spinach. And it was kind of bland for me. Just my opinion though! :) - 8/26/09

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  • FIDESVIVA

    Very Good
    5 of 5 people found this review helpful
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    This is fast and easy and TASTY! Definitely a keeper. I made mine with only 6 ounces of feta, because my grocery only sold it in that size, and it was good that way. - 8/20/09

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  • JEANNETTE59

    Incredible!
    4 of 4 people found this review helpful
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    Love anything with spinach and feta. Definitely use whole wheat flour. I used fat free feta and will make tonight with gorganzola. - 3/27/10

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  • MAUREENIE1

    Very Good
    4 of 4 people found this review helpful
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    This is a very simple and healthy meal. I found it good on it's own. My husband drizzled a bit of balsamic vinegar on it and gave it a bit of a zing! - 3/21/10

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  • COVINGTON69


    4 of 6 people found this review helpful
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    I was wondering what i could do with some extra spinach I had in the fridge. Awesome! - 3/5/10

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  • NGAIBRUCE


    4 of 5 people found this review helpful
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    Any pasta dish requires proper spicing (garlic and chillies). Anchovies are nice, also olives and capers! - 2/19/10

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  • LSIG14


    3 of 3 people found this review helpful
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    I agree with several other raters. I made it exactly as the recipe said, but after tasting, I added a little Lite Italian Dressing. Oil and vinegar with some spices would've worked as well. Really needed something but good starting place!
    - 8/4/12

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  • DEBBIEK60


    3 of 4 people found this review helpful
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    A great way to use my garden grape tomatoes. Thanks - 8/23/09

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  • LUPOPAZZESCO

    Incredible!
    3 of 4 people found this review helpful
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    Yum. Yum, yum yum!!! Tried it tonight. LOVED IT. will fast become a dish in my regular rotation! - 8/18/09

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  • SILVERSHYNELD


    2 of 14 people found this review helpful
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    sounds amazing! its going on next week's grocery list! - 8/18/09

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  • I_AM_EEVIE


    1 of 1 people found this review helpful
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    I'm SO excited to see a picture that reflects the ingredients! It looks delicious! I'll rate after trying! Based on ingredients and picture, its at least a 4! - 8/4/12

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  • RUBYCLAIRE


    1 of 1 people found this review helpful
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    Make this recipe using "Fat Free" feta cheese and cut the calories by 47, per serving. Through personal experience, I find no difference in taste than regular feta. Could also add Italian seasonings, garlic, onions and sweet bell peppers for added flavor. - 8/4/12

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  • LADYIVY79

    Very Good
    1 of 1 people found this review helpful
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    Added lots more pepper and removed capers. Tried to makeover this recipe but sparkpeople site wouldn't allow it. Used Ronzoni Garden mix Penne Rigate instead of Orzo. Let cool and added Tuna to increase protein. Very yummy! Felt like it needed some fresh basil (which I did not have). - 5/18/12

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  • SKITTLESINSOCKS

    Good
    1 of 1 people found this review helpful
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    Added some olive oil and italian seasoning along with chicken breast seared in just a touch of butter... Still a little bland, think I will add some vinegar to the dressing next time. - 11/3/10

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  • KHADEEJAH1


    1 of 1 people found this review helpful
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    Quick and easy I really like it. - 7/13/10

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  • ESBELL

    Incredible!
    1 of 1 people found this review helpful
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    Loved it! Added some diced chicken & drizzled with a balsalmic vinegarette and it was a perfect light lunch. Definately going into my fave's file! - 4/26/10

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  • VWILKAT

    Incredible!
    1 of 1 people found this review helpful
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    I really enjoyed this. Having the leftovers for lunch today! I bet some grilled chicken would be an excellent addition to this salad - might have to try that for lunch tomorrow! - 4/19/10

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  • CARLAGG

    Incredible!
    1 of 1 people found this review helpful
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    ...a very healthy and tasty meal......we enjoyed the recipe very much! I added a little dijon mustard vinaigrette to ours... Yummy for the Tummy! Thanks for sharing! - 4/13/10

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  • MOMS100

    Incredible!
    1 of 1 people found this review helpful
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    For those who find the feta overpowering, try goat cheese instead. Much creamier, & not so much of a bite. - 3/15/10

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  • LMTUBBS

    Bad
    1 of 1 people found this review helpful
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    This recipe was not for me. Too much feta, for sure. Wasn't so bad warm, but when served cold as a salad the next day, I just couldn't handle it. - 3/1/10

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  • MARANDARAQUEL

    O.K.
    1 of 2 people found this review helpful
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    It was just okay. I think I didn't really like the small pasta or something. I won't be making it again. - 1/28/10

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  • SNOWQUEENSHERRY


    1 of 2 people found this review helpful
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    Great dish! You should try it! Sherry - 1/27/10

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  • DIY_DREAM

    O.K.
    1 of 1 people found this review helpful
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    I added a little fat-free balsamic vinegarette -- that helped, but otherwise pretty bland. - 1/24/10

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  • CANADIAN_PYE

    Incredible!
    1 of 1 people found this review helpful
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    I put a bit of flax oil in it and raisins instead of capers. - 12/3/09

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  • JIM*S_QUEENIE

    Very Good
    1 of 1 people found this review helpful
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    I added a little garlic, my DH loves garlic!! - 11/17/09

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  • NARNIAROSE2003

    Incredible!
    1 of 1 people found this review helpful
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    This was delicious! I used orzo for a nice change from regular pastas. - 9/26/09

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  • MUFFIY831

    Incredible!
    1 of 2 people found this review helpful
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    I made this last night. SO GOOD!! - 9/9/09

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  • AMYLT82


    1 of 1 people found this review helpful
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    I like pasta salads especially the ones with highly nutritious vegetables, and spinach is about the best there is. Thank you for the recipe. - 8/24/09

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  • SEADANCER

    Incredible!
    1 of 1 people found this review helpful
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    The idea of using the small pasta is just fantastic. That simple idea and just brought past salad back to my menu! - 8/23/09

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  • BARBIELOU


    1 of 2 people found this review helpful
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    Fantastic, easy to make and tastes great. Will have it more often. - 8/19/09

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  • DRACO63

    Incredible!
    1 of 5 people found this review helpful
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    Yumalishious - 8/18/09

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  • SCIGEEK

    Incredible!
    1 of 3 people found this review helpful
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    Fantastic! This will be a staple during the summer in my house. - 8/7/09

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  • RUDY1003


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    Loved this.....even my husband did [and he's hard to please]. - 5/8/13

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  • ELENORA4


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    Looks yummy, will be trying this tomorrow evening! - 4/23/13

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  • JAN8573

    Incredible!
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    I added a light dressing of olive oil and cider vinegar, and it made a great lunch! - 4/23/13

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  • ETHELMERZ

    O.K.
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    Spinich and tomatoes were too squishy/wimpy, too large in there, needed peas or something. - 4/11/13

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  • ANGELATOMMO

    Incredible!
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    Sounds really tasty. And being a big fan of Feta then makes a really great main meal with a side salad. - 3/23/13

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  • CDAVES1

    Very Good
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    I added olive oil and parsley to the lemon juice. This salad was really good. - 1/23/13

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  • SUNSETBREEZE05

    Incredible!
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    I did everything except blanched the tomatoes. - 9/13/12

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  • AKIRKNER

    Incredible!
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    Perfect the way it is...lots of healthy goodies yet low in calories...topped it off with low fat balsamic vinaigrette dressing. Chilled the pasta and it was an excellent dinner for a warm summer evening. - 8/9/12

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  • GET-N-HAPPY

    Good
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    Mmmmmm! Good. Next time I think I'll leave out the capers, I just don't much care for them. - 8/6/12

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  • DR_DEEPA

    Incredible!
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    Healthy& Tasty - 8/6/12

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  • MRBLIX

    Very Good
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    I don't like vegetables so this was an enjoyable way to get some spinach into me. - 8/6/12

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  • SERENDIPITYFR0G


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    Definitely something I am trying for my hubby and me. (To the one who threw their's away - Next time, take to work and let others try it. Anything I do not like, I always offer it up to my fellow workers :) Usually it's a bigger hit for them, than my household!! :) Had a few recipe requests too.) - 8/5/12

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  • PATRICIAANN46

    Very Good
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    The whole family liked it. I also added a little garlic. - 8/4/12

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  • LEANJEAN6


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    garlic--fresg garlic--needs it-- - 8/4/12

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  • HEALTHYDESIRE

    Good
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    The family loved it. I'm just not that in to spinach. - 8/3/12

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  • WILLOWSHIBORI

    Incredible!
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    We loved it! I added 2-3 tsp of Lawry's coarse seasoned pepper; I only had 4 oz of Feta, so I doubled the fresh grated parmesan cheese; and, the grape tomatoes only came in a 10.5 oz container, so we were a little short on the amount listed for the recipe. This 'yum' pasta accompanied grilled salmon - 7/6/12

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  • KML2011

    Very Good
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    This is such a great and quick weeknight recipe. - 6/22/12

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  • TINA4791


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    Very good and light!! - 6/21/12

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  • LAURALOOP

    Good
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    A tiny bit bland. Might try lemon juice next time. - 6/7/12

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  • ADRIENNEAKAAJ

    Incredible!
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    Best pasta salad! I love spinach and feta together and with pasta..it just makes it better ;) - 4/30/12

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  • KDKOSMO

    Incredible!
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    Yum!! The flavor is wonderful! - 4/29/12

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  • LESLIECOY

    Incredible!
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    We thought this was quite tasty and with the capers ,the feta and the pepper to make a " dressing " didn't think it need a thing. - 4/8/12

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  • SATURNSRINGS68

    Very Good
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    Loved it. It does need a little extra seasoning. - 3/18/12

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  • JENNIE38401

    Incredible!
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    I loved it! I served it with a grilled chicken breast - 2/9/12

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  • MFRUNNER

    Incredible!
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    I made this last week and covered with tinfoil for my husband when he got home for work and headed out to a baseball game with my son. Later, I got a text from him saying the pasta salad was fantastic! Glad he liked it and I think you will too! I added kalamata olives. - 8/2/11

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  • COOKDEBBIE1

    O.K.
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    From a chef's point of view this recipe is not well balanced. Change the feta from regular to fat free. Saute 1/2 cup diced onions in 1T olive oil. Whisk that with 2T balsamic vinegar, 1T lemon juice and another T of olive oil. Add a dash of red pepper, a pinch of sea salt, and toss with the salad. - 7/27/11

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  • CJD2000

    Good
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    I enjoyed this recipe, and my husband ate it but later made a sandwich. Not quite enough for him. - 7/26/11

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  • HIKENY


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    Looks interestng have not made it yet but have to agree it looks bland. Loved the suggestions to spice it up going shopping will definetly try the spiced up version thanks for the help - 7/24/11

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  • VAMANOS

    Very Good
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    I had to add some vinegar for my taste, used balsamic. But DH ate two servings! I used whole wheat orzo for extra fiber. - 7/24/11

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  • KNICKI1

    Very Good
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    Not bad. I used some seasoned rice vinegar to give it some zip. - 7/23/11

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  • MISSNIEMO

    Incredible!
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    I made this recipe last night and it was AWESOME! I did add some grilled chicken strips, jarred sweet red peper, and extra capers. Also thought next time I might try adding some sun dried tomatoes :)! YUMMY! - 7/23/11

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  • CTRACIN


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    This looks delicious!! I can't wait to try it. - 7/21/11

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  • DONNASEEFEE

    Very Good
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    Try using Wishbone Balsamic vinagrette dressing. Love Feta. Found some home-made Feta flavored at my local farmer's market. - 7/21/11

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  • CHRIS49426


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    This is our favorite. I omit the parmesan and add additional vegies i.e. onions, pepers, etc. and some spices such as cilantro, cumin, red peppers flakes--whatever's in the house. Top it with a little grilled chicken or beef or black bean and corn and you're good-to-go for a complete meal. - 7/21/11

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  • KRISTA48439


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    This looks like a lovely summer lunch! - 7/21/11

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  • KINI08

    Very Good
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    This was my 1st Orzo dish. Husband didn't care for texture or taste but had 2nds, and daughter and I both loved it. I left out the capers and cut the feta by half, then added a package of pink salmon and some canned diced tomatoes on the side and it was very good! - 7/2/11

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  • SCOOTERMAMA3

    Incredible!
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    Wowee zowee! My healthfood hating family LOVES this recipe. They actually asked me to make it again. They took 2nds & 3rds. I skipped the step to use pasta liquid & instead used 1/4 cup of Newman's Own Lite Balsamic Vinaigrette. This didn't add many calories & tasted great! - 6/26/11

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  • KSEVER3864

    Very Good
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    Love it! - 6/14/11

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  • MARTHASPARKS


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    Is this really a 2 cup serving? - 6/7/11

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  • ROBINALICE1

    Very Good
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    I left out the capers and added a small can of black olives. The olives added the kick the dish needed. I found it a little tacky and not initially visually appealing but it tasted great! I will try again using quinoa. - 5/22/11

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  • EWEINHISPASTURE

    Incredible!
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    Oh, I am making this tonight... yum yum! - 4/28/11

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  • MICHAELAL33

    Incredible!
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    So good:) - 2/14/11

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  • DAISY443

    Very Good
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    Needs a light vinegar oil dressing. - 2/12/11

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  • WGAR88

    Very Good
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    I added some chopped fresh basil and a little splash of lemon juice and it was great! - 1/29/11

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  • PATRISNA

    Incredible!
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    My husband and I loved this. We are going to make it again. - 1/26/11

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  • STARDEEDMOM

    Incredible!
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    Loved it! Super easy and super yummy for those of us who love feta! - 1/23/11

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  • WORMY17

    Very Good
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    very quick; very easy; new taste for me but I Loved it! Will definitely make again - 1/22/11

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  • ALLIGATORKATE


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    This sounds really versatile- could also use quinoa and couscous - 1/22/11

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  • JAYRIC


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    I'll try it but I'll cut down on the feta cheese. - 1/21/11

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  • MARSHA48

    Incredible!
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    I love pasta and spinach, am going to make this for Lunch tomorrow. :) Thank you - 1/21/11

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  • SAMSUETWO

    O.K.
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    I have been making something similiar for years and everyone loves it. I saute the tomatoes in olive oil and garlic first then add the spinach until just wilted and serve pver whole wheat pasta and add feta cheese. Saute'ng the tomatoes and some garlic in olive oil really bring out the flavors. - 1/21/11

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  • LADYPHOENIX61

    Good
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    I agree that this recipe is a "jumping off" point. It needs some type of dressing and I may add mushrooms, and skip the capers and both cheeses. - 1/21/11

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  • PEGGY2011


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    Very good! - 1/21/11

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  • DMSGLASS


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    Substituting finely chopped red onions for the tomatoes will make this more palatable for my family (I'm the only one who eats tomatoes). Perhaps some chopped up red bell peppers would be good for the color, too. - 1/21/11

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