Mediterranean Diet 101

Peas, Pasta, Broccoli Salad

 This is very fulfilling salad and it takes it maybe 10-15 minutes to make it. Main ingredients are frozen peas, frozen broccoli and some whole wheat pasta. If you want, you can add some low fat or cottage cheese. Low fat or cottage cheese can be added to increase protein content - if you omit cheese, you have nice vegan broccoli salad recipe.



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.


Again, after few minutes, add broccoli. When mix is cooked, put pasta and peas into the strainer and than in the plate.


Note: when you cook broccoli, don't overcook it, because it will disintegrate :o)


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



For better taste add some olive oil or vinegard, but be aware of additional calories.

Nutritional content of this meal:

Food Amount Protein Carbs Fats Fibers
Pease 100g 5g 15g 0g 5g
Pasta 100g 12g 62g 2g 9g
Broccoli 200g 6g 10g 1g 6g
Cheese 150g 18g 5g 3g 0g
Total: 41g 94g 6g 20g
Calories: 164 kcal 376 kcal 54 kcal -

There are ~600 kcal in this salad, mostly from carbs. 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, around half of protein is from animal sources and those vegetable proteins are from three different sources (pasta, broccoli and peas). If you are vegetarian and you omit low fat or cottage cheese, than you have meal with 23g of protein, 90g of carbs, 3 grams of fats and 20g of fibers - around 480 kcal. If you want to up the protein content use some vegetable based protein powder in the form of shake - it can be consumed before, during or after this salad.

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 and broccoli in such salads or meals, but not pasta.

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