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Warm Mediterranean Pasta Salad, Crispy Halloumi & Smoky Beans

Warm Mediterranean Pasta Salad, Crispy Halloumi & Smoky Beans
Prep 10 mins | Cook 20 minsServes 3

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

  1. Cook the pasta according to the packet instructions until al dente. Drain and set aside.
  2. 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.
  3. In the same pan, add another tablespoon of olive oil. Add the drained cannellini beans, smoked paprika, dried oregano, garlic granules, salt and pepper.
  4. Cook for 4 to 5 minutes until the beans are lightly crisped and golden. Set aside.
  5. In a large bowl, combine the cooked pasta, crispy halloumi, smoky beans, tomatoes, rocket or spinach and red onion.
  6. Prepare the dressing by whisking together the remaining tablespoon of olive oil with balsamic vinegar; drizzle over the pasta salad, tossing gently to combine.
  7. 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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