Greek Pasta Salad with Feta
Greek pasta salad with feta - Crisp, fresh, satisfying: this mix puts you in a good mood.
Healthy, because
Even smarter
Nutritional values
Ripened in brine, feta cheese offers bone-strengthening calcium as well as phosphorus and muscle-building protein. The cheese comes in a variety of fat levels and is ideal for cold cooking. Cucumber is full of healthy ingredients such as fistein, which supports brain power. Bitter substances activate digestive juices and enzymes of the liver, gall bladder and pancreas.
You would rather prepare the salad even lighter? No problem: Turn the cucumber into spiral noodles and omit the pasta. Another variation is to use Kritharaki (Greek noodles in rice form) instead of spaghetti. Also, dried tomatoes taste delicious in the salad, should they be pickled in oil, you can reduce the amount of olive oil.
(Percentage of daily recommendation)
| Calorie | 550 cal. | (26 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.5 g | (55 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 69.1 μg | (115 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 985 mg | (25 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 156.7 mg | (52 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 30.6 μg | (15 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 3 ½ ozs Lentils
- 10 ozs Whole Wheat Spaghetti
- salt
- 3 ½ ozs black Olives (pitted, from the jar)
- 14 ozs small Cucumber (1 small cucumber)
- 4 oregano
- 14 ozs small Vine tomato
- 4 ozs Feta
- 1 red onion
- 4 Tbsps White vinegar
- 4 Tbsps olive oil
- peppers
- ¾ oz parsley (0.5 Bunch)
Preparation steps
Cook the lentils in twice the amount of water for about 30 minutes over low heat. Then drain and let cool for 5 minutes. Meanwhile, cook pasta according to package instructions in plenty of boiling salted water until al dente, drain in a colander.
In the meantime, drain olives. Clean the cucumber, wash, quarter lengthwise and cut into slices. Wash oregano, shake dry and chop.
Clean, wash and slice the tomatoes. Cut the feta into slices. Peel onion and cut into fine rings.
For the dressing, whisk vinegar, oil and oregano and season with salt and pepper. Mix the pasta with the dressing. Mix in tomatoes, cucumber, lentils and olives and arrange in a bowl. Arrange onion and feta on top. Wash parsley, shake dry, chop and sprinkle over salad.
