Mediterranean Diet 101

Peas, Cheese and Pasta Salad

This is very fulfilling salad and it takes it maybe 10-15 minutes to make it. Main ingredients are frozen peas, low fat or cottage cheese and some whole wheat pasta. If you want something fast and easy to cook, this salad recipe is right for you.


Put some water to boil. Then add some peas to the boiling water. It takes usually around 10 minutes in boiling water for peas to cook.


Minute two later, add pasta, depending how much it takes for that type to cook.


Add some salt, too.


When all is cooked, put pasta and peas into the strainer and than in the plate.


Meal is served. Cheese can be added on top of the pasta and peas or as side dish.


Peas, Cheese and Pasta Salad Calories

Nutritional content of ingredients:

Food Amount Protein Carbs Fats Fibers
Pease 100g 5g 15g 0g 5g
Pasta 100g 12g 62g 2g 9g
Cheese 150g 18g 5g 3g 0g
Total: 35g 82g 5g 14g
Calories: 140 kcal 328 kcal 45 kcal -

There are ~515 kcal in this salad, mostly from carbs. Calories in dairy products greatly depends on fat content - using low fat or cottage cheese, calories from fat are kept low. This is good breakfast meal, because it contains plenty of complex carbohydrates, medium and slow digesting proteins, lots of fibers and some fats. If you are worried that your body needs somewhat faster protein source in the morning, add few egg whites (2-3). It will increase amount of proteins in this meal, but also amount of animal protein - in any case, more than half of protein is from animal sources and those vegetable proteins are from two different sources (pasta and peas).

If you are sensitive to carbs, cut the amount of pasta to half. Adding a tablespoon of oil (olive oil for example) will add ~135 kcal to this meal, enhance the flavor and make it more fullfilling. Personaly, for breakfast, I don't add olive oil (or any other), but during the day, I cut the pasta to half and add a tablespoon of olive oil. In the evening, I eat peas in such salads or meals, but not pasta.

If you omit cheese, than this is vegetarian meal that has nutritional content of:

Food Amount Protein Carbs Fats Fibers
Pease 100g 5g 15g 0g 5g
Pasta 100g 12g 62g 2g 9g
Total: 17g 77g 2g 14g
Calories: 68 kcal 308 kcal 18 kcal -

This combination has ~400 kcal, mostly from carbs. There are ~17g of proteins in this meal and only 2 grams of fat. If I was vegetarian, I would add some vegetable protein like Ultimate Nutrition Wheat Protein Isolate or similar vegan protein powder and few omega-3 pills to this meal.

Go to Top