Warm Mediterranean Pasta Salad, Crispy Halloumi & Smoky Beans

Ingredients
- 100g wholegrain fusilli pasta
- 200g halloumi, sliced
- 200g tinned cannellini beans (drained and rinsed)
- 2 cups rocket or spinach
- 150g cherry tomatoes, halved
- ½ red onion, thinly sliced
- 3 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tsp smoked paprika
- 1 tsp dried oregano
- ½ tsp garlic granules
- Sea salt and black pepper, to taste
Nutritional breakdown (approx per serving)
- Calories
- 540 kcal
- Protein
- 24g
- Carbohydrates
- 29g
- Fibre
- 8g
- Fats
- 32g
- Sugar
- 6g
- Sodium
- 800mg
Method
- Cook the pasta according to the packet instructions until al dente. Drain and set aside.
- Meanwhile, heat 1 tbsp of olive oil in a frying pan over medium-high heat. Add the halloumi slices, cooking for 2 to 3 minutes each side until golden brown and crispy. Remove from the pan and set aside.
- In the same pan, add another tablespoon of olive oil. Add the drained cannellini beans, smoked paprika, dried oregano, garlic granules, salt and pepper.
- Cook for 4 to 5 minutes until the beans are lightly crisped and golden. Set aside.
- In a large bowl, combine the cooked pasta, crispy halloumi, smoky beans, tomatoes, rocket or spinach and red onion.
- Prepare the dressing by whisking together the remaining tablespoon of olive oil with balsamic vinegar; drizzle over the pasta salad, tossing gently to combine.
- Serve warm and season with additional sea salt and freshly ground black pepper if desired.
Gut health benefits
Wholegrain pasta: More fibre than white pasta, feeding gut bacteria and supporting healthy digestion.
Cannellini beans: Rich in fibre and resistant starch to feed butyrate-making bacteria.
Rocket or spinach: Add fibre and polyphenols that help feed a diverse microbiome.
Halloumi: A good source of protein for sustained energy and satiety.
Tomatoes and onions: Antioxidants that may help calm inflammation, plus prebiotic fibre from the onions.
Gut bacteria supported
Bifidobacterium: Nourished by fibre from wholegrain pasta, cannellini beans and leafy greens; aids digestion, supports immunity and may help calm gut inflammation.
Roseburia: Fed by fibre in the pasta and beans, it makes butyrate, which fuels the colon lining and helps calm inflammation.
Akkermansia muciniphila: Boosted by polyphenols in balsamic vinegar and tomatoes; may help strengthen the gut lining.
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