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Lunchbox Pasta Salad

Preparation: 10 mins

Cooking: 15 mins

Serves 4, costs under £2.00

Ingredients

  • Penne or Fusilli Pasta (125g)
  • 2 Tablespoons Olive Oil (20g)
  • 1 Lemon (0)
  • 1 Red Pepper (160g)
  • 8 Cherry Tomatoes (120g)
  • 4 Spring Onions (40g)
  • ¼ Can Sweetcorn (65g)
  • ¼ Can Kidney Beans (60g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Cook the pasta in fast-boiling water until just tender but with ‘bite’ (al dente).
  2. Drain the pasta and rinse in cold water. Stir in 1 tablespoon olive oil.
  3. Prepare the vegetables. Wash the pepper, tomatoes and spring onions. De-seed, slice and dice the pepper. Quarter the tomatoes and slice the spring onions. Add all vegetables to the pasta.
  4. Squeeze the lemon and add the juice to the remaining olive oil. Whisk together, or mix with a fork, and add to the pasta.
  5. Toss the ingredients together. Serve immediately or use as a lunchbox meal.

Nutritional Information


Per 100g
Per 191g serving (% ref. intake)

Energy Kcals
110.00
210.00 (10.00%)
Energy Kj
462.00
882.00 (10.00%)
Protein
3.20g
6.10g
Total Fat
3.10g
5.90g (8.00%)
Saturated Fat
0.50g
0.90g (5.00%)
Carbohydrates
16.10g
30.70g
Total Sugars
3.20g
6.00g (7.00%)
NSP Fibre
2.20g
4.20g
Sodium
59.00g
112.00g
Salt
0.10g
0.30g (5.00%)

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.