MAIN – CAPRESE PASTA SALAD
PREP: 20 min
COOK: 10 min
TOTAL: 30 min
SERVES: 4
INGREDIENTS
250g low carb, high protein pasta (Vetta Smart)
16 cherry tomatoes
4 cups baby spinach, chopped
½ red onion, sliced
120g mozzarella cheese, reduced fat
4 tsp mustard
1 cup fresh basil, chopped
4 cloves garlic, sliced
6 tbsp extra-virgin olive oil
½ tsp salt
½ tsp ground pepper
METHOD
1. Prepare pasta as per packet instructions. Set aside to cool once cooked and drained.
2. Whilst pasta is cooking, slice the cherry tomatoes in half. Roughly chop the red onion, spinach leaves, and mozzarella cheese. Set aside.
3. Homemade Cheat’s Pesto. To a blender, add basil, 4 cloves of garlic, and 6 tbsp of olive oil. Blitz until it forms a paste. You can optionally add 2 tbsp toasted pine nuts for extra crunch. Season with salt and pepper as preferred.
4. To a serving bowl, combine the pasta, sliced cheese and vegetables and pesto. Toss everything through until the pasta has been evenly coated. Serve and enjoy!
NUTRITION INFORMATION
ENERGY: 522 kcal (2182 kJ)
PROTEIN: 36.7 g
TOTAL CARBS: 28.4 g
SUGARS: 4.6 g
FIBRE: 10.9 g
TOTAL FAT: 27.9 g
SATURATED FAT: 6.7 g
SODIUM: 512 mg
CALCIUM: 229 mg
IRON: 4.6 mg
DELIGHTFUL “DID-YOU-KNOWS”
Wholewheat High Protein Pasta – Fibre for the Bowels and Bloods
Made from the entire wheat grain, meaning it retains the bran and germ. This makes it higher in fibre, vitamins, and minerals than refined white pasta.
The germ is rich in B-group vitamins (especially Vitamin B1, B3, and B6) which are involved in energy metabolism, iron, magnesium, zinc, and phosphorus.
The high fibre content lowers LDL cholesterol, assists regular bowel motions, aids in weight management, stabilises blood sugar, and supports a healthy gut microbiome.
A source of plant-based protein that complements animal proteins in meals.
Tomatoes – A Hidden Gem of Vitamin A
An excellent source of carotenoids, especially beta-carotene, which the body converts into Vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth.
Rich in lycopene which is a powerful antioxidant associated with heart health and has anti-inflammatory and anti-cancer properties. Cooking tomatoes increase the bioavailability of lycopene, which means it is more easily absorbed by the body.
Trace amounts of Vitamin C which supporting immune defence and collagen production, and potassium which contributes to blood pressure control.
Baby Spinach – Iron & Antioxidant Powerhouse
A highly nutrient dense green packed with iron, folate, Vitamin K, Vitamin A (beta-carotene), Vitamin C, magnesium, potassium, and plant nitrates.
Iron supports oxygen transport in the blood and helps prevent fatigue.
Folate works alongside iron in producing healthy red blood cells.
Contains potassium and magnesium which assist in blood pressure regulation, and natural nitrates that may support vascular function.
Red Onion – Layers of Love
Excellent sources of antioxidants, Vitamin C, Vitamin B6, folate, and fibre.
Vitamin B6 and folate are beneficial for red blood cell production and tissue repair.
Is high in quercetin and allicin. Quercetin has anti-inflammatory and anti-histaminergic properties. Allicin prevents heart disease and cancer development.
Garlic – Small but Potent
These aromatics contribute antioxidants, prebiotic fibres, and anti-inflammatory compounds that support digestion, immunity, and metabolic health whilst enhancing flavour without added salt or fat.
Garlic contains allicin, a bioactive compound shown to support cardiovascular health, immune defence, and antimicrobial activity.
Wholegrain Mustard – Punchy Seeds
Low in energy and free sugars, but high in fibre and antioxidants of glucosinolates and selenium, which have anti-cancer and anti-inflammatory properties.
The acidic flavour of mustard may also support digestion and add natural savoriness without the addition of salt and sugar.
Low Fat Dairy – Mozzarella
Provides natural savoriness and is a good source of calcium, protein, Vitamin D, and Vitamin B12.
Calcium is the building block for strong bones and teeth, supports muscle function, and nerve signalling for movement.
Vitamin D enhances calcium absorption which promotes bone health. It is also an antioxidant which strengthens immune health.
Vitamin B12 is beneficial for red blood cell production and nerve function.
Low fat makes it heart-healthy and good for weight management as there is less saturated fat and calories overall.
Olive Oil – Healthy Fats that Love You Back!
Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.
Source of Vitamin E à a powerful antioxidant that aids skin and immune health.