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Feta and Chickpea Pasta Salad

Preparation: 10 mins

Cooking: 15 mins

Serves 4, costs under £4.00

Ingredients

  • Pasta (280g)
  • Feta Cheese (120g)
  • 1 Red onion (60g) (Small)
  • 4 Tomatoes (340g) (Medium)
  • 1 Can Chickpeas (210g) (Small)
  • 1 Red Pepper (160g)
  • 1 Yellow Pepper (160g)
  • 4 Tablespoons Olive Oil (40g)
  • 2 Tablespoons Lemon Juice (30g)
  • 1 Garlic Clove (3g)
  • 1 Pinch Ground Black Pepper (1g) (For Taste)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Cook the pasta according to the instructions on the packet.
  2. Peel and finely chop the red onion and garlic.
  3. Wash and chop the tomatoes and peppers.
  4. Chop the feta into bite size pieces - it doesn't matter if it crumbles.
  5. Make the salad dressing by mixing together the olive oil, lemon juice, garlic and black pepper.
  6. When the pasta is cooked, drain it and rinse under cold running water. Add the pasta to a bowl.
  7. Add the feta, red onion, tomatoes and peppers to the bowl with the pasta and mix.
  8. Drain and rinse the chick peas and add to the bowl and mix.
  9. Pour the dressing into the bowl, mix and serve.

Nutritional Information


Per 100g
Per 417g serving (% ref. intake)

Energy Kcals
117.00
486.00 (24.00%)
Energy Kj
489.00
2040.00 (24.00%)
Protein
4.10g
17.00g
Total Fat
4.40g
18.20g (26.00%)
Saturated Fat
1.40g
5.90g (30.00%)
Carbohydrates
14.30g
59.70g
Total Sugars
2.20g
9.10g (10.00%)
NSP Fibre
1.90g
7.90g
Sodium
125.00g
523.00g
Salt
0.30g
1.30g (22.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.