Mediterranean Pasta Bowl

Posted on April 16, 2024

Pasta is a favorite of many patients, and this recipe is sure to be liked. The trick is to load this pasta bowl with a variety of veggies and use the pasta as an afterthought. A highly vegetable-dense meal will ensure a more stable glucose response, add to diversity (which increases fermentable fiber content for the gut microbiome) and ensure a variety of bioactive substances, including diverse minerals and vitamins to aid in internal biochemical reactions. Just this meal alone includes 12 different types of plant foods. Feta cheese can be high in salt, so use it sparingly, however, it remains a good source of protein and calcium.

Nutrients (serves 4, thus divide by 4 for individual nutrient intake)

Energy: 2165kcal

Protein: 78g

Carbohydrates: 160g

Fat: 134g

Fiber: 36g

Calcium: 904g

Magnesium: 396g

B12: 2mcg

Folate: 221mcg

Vitamin K: 211mcg

Ingredients (serves 4)

1 package of pasta noodles (Banza rotini variety)

1 red pepper

1 green pepper

1 medium red onion

1 large cucumber (with peel)

1 cup of cherry tomatoes

1 cup of kalamata olives

¼ cup of capers

1 tbsp fresh Parsley

4 oz of Feta Cheese

3 tbsp of extra virgin olive oil

1 tsp of Italian Seasoning (avoid any ingredients that do not sound like spices)

Pinch of pepper

Preparation Steps

1. Cook the pasta per directions until al dente (slightly firm to touch). Overcooking will increase the glycemic index of pasta and cause a higher glucose spike.

2. Cool the pasta under cold water and place it into a large bowl.

3. Chop all vegetables to your liking.

4. Chop parsley into fine strips.

5. Use a fork to break up the feta cheese.

6. Add all vegetables, parsley, herbs, and olive oil to the pasta bowl and mix well.

7. Serve and enjoy!

For more gut microbe friendly tips please schedule an appointment with our in-house nutritionist today!