Recipes · Italian · Salads
Pasta Salad
One serving has 636 kcal and 24 g protein, and at least a fifth of a woman's daily need of selenium (119%), vitamin C (91%), thiamin (80%), folate (61%), manganese (56%) and phosphorus (54%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (276 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten, sulphite
Ingredients
- 90 g Pasta, dry
- 60 g Cherry tomatoes, raw
- 50 g Mozzarella, fresh
- 15 g Olives, black
- 40 g Bell pepper, red, raw
- 12 g Olive oil
- 6 g Vinegar, red wine
- 2 g Basil, fresh
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Cook the pasta in salted boiling water until al dente, then drain and rinse briefly under cold water to stop it cooking further; drain well.
- Halve the cherry tomatoes, dice the mozzarella and red pepper, and halve the olives.
- Whisk the olive oil, vinegar, salt and pepper together to make a simple dressing.
- Toss the pasta with the tomatoes, mozzarella, pepper and olives.
- Pour over the dressing and toss well to coat everything evenly.
- Tear over the basil leaves just before serving; can be served straight away or chilled for later.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 636 kcal | 30% |
| Carbohydrates | 75.2 g | |
| Water | 146 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 23.9 g | 50% |
| Tryptophan | 0.43 g | |
| Threonine | 0.93 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 0.77 g | |
| Methionine | 0.39 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.75 g | |
| Valine | 1.2 g | |
| Histidine | 0.54 g | |
| Fat | 26.6 g | |
| Monounsaturated | 13.3 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 39.5 mg | |
| Calcium | 299 mg | 30% |
| Copper | 0.36 mg | 40% |
| Iron | 4.7 mg | 26% |
| Magnesium | 72.1 mg | 23% |
| Manganese | 1 mg | 56% |
| Phosphorus | 377 mg | 54% |
| Potassium | 491 mg | 10% |
| Selenium | 65.6 µg | 119% |
| Sodium | 558 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.88 mg | 80% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 243 µg | 61% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 31.2 mg | 7% |
| Vitamin A | 160 µg | 23% |
| Vitamin C | 67.9 mg | 91% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 21.8 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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