Oh, I love this baked feta and pasta recipe! I first heard about it while walking one morning with neighbors. The recipe was making the rounds on TikTok, The Washington Post, and The Wall Street Journal. At first, I dismissed this delectable combination of ingredients because I avoid gluten and dairy (feta and pasta). Then I got to thinking…there are plenty of gluten-free pasta options, and I had just discovered vegan feta at our local zero-waste grocery store in Boulder, CO – Nude Foods Market.
I set about experimenting.
There are plenty of variations to try when creating this simple and affordable meal. Pair it with a fresh, crisp salad to up your nutrient intake.
Note: Full-dairy cheese will result in a much creamier consistency than non-dairy cheese. Both are delicious!
Ingredients:
1 8-oz block of feta cheese
1 pint cherry tomatoes, rinsed
6 oz black olives, pitted
3-5 cloves garlic, minced
2 tsp Italian herbs (parsley, sage, rosemary, oregano)
Salt and pepper to taste
1/4 cup olive oil
8 oz pasta
Instructions:
1. Preheat oven to 350°F.
2. Prepare pasta according to package and set aside.
3. Lightly oil an 8 x 8-inch baking dish.
4. Place the block of feta in the center of the pan. Add the tomatoes, olives, garlic, and seasonings around the cheese.
5. Drizzle with the remaining olive oil.
6. Bake for 30 minutes; until cheese is melted.
7. Add cooked pasta and mix.
8. Bake an additional 5-8 minutes.
Ingredient benefits:
Olives and olive oil – This fruit, not vegetable, is high in oleic acid, a monounsaturated fatty acid that helps to reduce the risk of LDL cholesterol becoming oxidized, which can lead to atherosclerosis. Olives are considered to have antiseptic, laxative, and tonic properties as well as being beneficial for blood sugar control and lowering triglycerides. The heart-healthy fat in olives and olive oil helps to lower systemic inflammation that can lead to arthritis.
Garlic – A member of the Allium (lily) family, garlic has a wide range of therapeutic benefits. This pungent, hot, and drying plant is known for its heart-protective properties. Garlic helps to improve blood circulation by lowering blood pressure and preventing platelet aggregation (clotting). It is a very good source of vitamins B6 and C as well as manganese, selenium, iron, copper, calcium, and potassium. It is good for fighting infections, too.
Tomatoes – Members of the Solanaceae (nightshade) family, a group that includes bell peppers, eggplant, and potatoes. Tomatoes are an excellent source of vitamins C and K, biotin, lycopene, niacin, sulfur, quercetin, potassium, and dietary fiber. Although they are acidic, tomatoes have an alkalinizing effect on the blood. The potent antioxidant lycopene has been shown to help protect against stroke, heart disease, and cataracts by neutralizing free radicals before they can damage cellular structures.
Mars, B. (2004). Rawsome! Laguna Beach, CA: Basic Health Publications Inc.
Murry, M. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books
