Diets Premium
Mediterranean Whole Wheat Pasta Salad with Fresh Basil and Tomatoes
1 photo
84

Mediterranean Whole Wheat Pasta Salad with Fresh Basil and Tomatoes

Dinner/Supper Second Breakfast Salad Dishes Vegan High fiber Pasta Tomato Salad Lactose-Free
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
20 min
Number of portions
2
Cena (Lidl)
$1.16
Cost of one portion
$0.58
Number of ingredients needed for preparation
6
Total calories
590
Calories per 1 portion
295 kcal
Amount of protein per portion
10g
Amount of fat per portion
12g
Amount of carbohydrates per portion
38g
Amount of fiber per portion
~

Loading......

Ingredients

Ingredients

Calculate for portions:
Whole wheat pasta

Whole wheat pasta

#Vegan #Vegetarian #Lactose-Free #High-protein #High Fiber
50 Gram (50 Gram) • 166 kcal • $0.10
Wheat
B: 7.3g
T: 1g
W: 32.1g
166 kcal
Tomato, sweetened (without added fat and salt)

Tomato, sweetened (without added fat and salt)

#No Added Fat #Simmered #Sweetened #Tomato #Vegan
125 Gram (125 Gram) • 29 kcal • $0.32
Tomato Salicylates Histamine Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 1.4g
T: 0.4g
W: 5g
29 kcal
Chives

Chives

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
10 Gram (10 Gram) • 4 kcal • $0.02
Onion Birch Pollen-Related Oral Allergy Syndrome
B: 0.4g
T: 0.1g
W: 0.5g
4 kcal
Fresh basil and arugula

Fresh basil and arugula

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
15 Gram (15 Gram) • 5 kcal • $0.03
B: 0.4g
T: 0.1g
W: 0.6g
5 kcal
Extra virgin olive oil

Extra virgin olive oil

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
10 Gram (10 Gram) • 91 kcal • $0.12
B: 0.1g
T: 10g
W: 0.1g
91 kcal
Lemon juice and herbal pepper

Lemon juice and herbal pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
5 Gram (5 Gram) • 1 kcal • $0.01
B: 0.1g
T: 0g
W: 0.2g
1 kcal

Loading......

Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Mediterranean Whole Wheat Pasta Salad with Fresh Basil and Tomatoes

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,53 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,53 €
100 kcal 0,18 €
20 g protein 1,11 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,53 € 0,53 € 1,06 € 2,12 €
Lidl
0,53 € 0,53 € 1,06 € 2,12 €
Tesco +9%
0,58 € 0,58 € 1,16 € 2,32 €
Carrefour +13%
0,60 € 0,60 € 1,20 € 2,40 €
SPAR +15%
0,61 € 0,61 € 1,22 € 2,44 €

Smart Voice

•

Listen to the article content live

0:00 / 0:00

Recipe Summary & Culinary Insights

Mediterranean Whole Wheat Pasta Salad with Fresh Basil and Tomatoes is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 2) delivers 292.6 kcal of energy, 9.2 g protein, 11.4 g fat, 38.1 g net carbohydrates, and 7.1 g dietary fiber (glycemic index GI 42.2, glycemic load GL 32.2).

Key culinary ingredients include: Whole wheat pasta, Tomato, sweetened (without added fat and salt), Chives, Fresh basil and arugula, Extra virgin olive oil, Lemon juice and herbal pepper. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 20 minutes.

Recipe preparation steps

1
Cook the whole-wheat pasta al dente in boiling water, then drain in a sieve, rinse briefly under cold water, and let drain completely.
2
Cut the ripe tomatoes into even dice, and rinse, dry, and finely chop the chives, fresh basil, and arugula.
3
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, and herbal pepper.
4
Toss the cooled whole-wheat pasta with the diced tomatoes and chopped herbs in a salad bowl, drizzle with the dressing, and serve.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 14
Onion Birch Pollen-Related Oral Allergy Syndrome Wheat Tomato Salicylates Histamine Latex-Fruit Syndrome Wheat Tomato Salicylates Histamine Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Onion

Loading......

Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
295 kcal
Protein
9.5g
Fat
11.5g
Carbs
38.3g
Mediterranean Whole Wheat Pasta Salad with Fresh Basil and Tomatoes
Bio-Analysis Recipe

Mediterranean Whole Wheat Pasta Salad with Fresh Basil and Tomatoes

295 kcal B: 9.5g T: 11.5g W: 38.3g
Glycemic Load
IG 65 ŁG 50
High
Workout Window
30-60 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 56 nutrients organized by category and RDA coverage.

Loading......

diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 19 µU/mL 32 µU/mL 34 µU/mL 28 µU/mL 19 µU/mL 12 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 106 mg/dL 119 mg/dL 124 mg/dL 117 mg/dL 107 mg/dL 97 mg/dL 89 mg/dL 86 mg/dL 124 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 20.3) may trigger a pronounced glucose peak (~124 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
20.3 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
124
mg/dL
P+F+Fiber buffer
0.83
🛡️ Glycemic buffering in this meal
Protein (9.5 g), fat (11.5 g), and dietary fiber (7.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 31.2 g
Simple sugars: 5.1 g Slowing fiber: 7.1 g
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Tomato-mozzarella salad with papaya
Nabiał
Tomato-mozzarella salad with papaya
601 kcal ⏱ 10 min 2/5 ★
B: 111g • T: 285g • W: 205g
Vegan Chili Sin Carne
Żywność I Napoje Na Bazie Roślin
Vegan Chili Sin Carne
613 kcal ⏱ 25 min 4 porcje 3/5 ★
B: 136g • T: 70g • W: 407g
Vegan Brownie
Brownie
Vegan Brownie
525 kcal 10 porcje
B: 20g • T: 272g • W: 233g
Vegan Pancakes
Vegan
Vegan Pancakes
672 kcal 2 porcje
B: 72g • T: 219g • W: 381g
Vegan Vegetable Golabki
Vegan
Vegan Vegetable Golabki
153 kcal 8 porcje
B: 30g • T: 7g • W: 116g
Tomato and cucumber salad with feta and vanilla yogurt
Żywność I Napoje Na Bazie Roślin
Tomato and cucumber salad with feta and vanilla yogurt
467 kcal ⏱ 5 min 1/5 ★
B: 134g • T: 239g • W: 94g
Tomato and cucumber salad with Emmental cheese and vanilla yogurt
Żywność I Napoje Na Bazie Roślin
Tomato and cucumber salad with Emmental cheese and vanilla yogurt
567 kcal ⏱ 5 min 1/5 ★
B: 163g • T: 313g • W: 92g
Vegan Spaghetti in Tomato Sauce - Single-Pot
Tomato Sauce
Vegan Spaghetti in Tomato Sauce - Single-Pot
528 kcal 2 porcje
B: 109g • T: 118g • W: 301g
Fit Tomato
Tomato
Fit Tomato
351 kcal 4 porcje
B: 50g • T: 180g • W: 121g
Pasta with Pesto
Pasta
Pasta with Pesto
366 kcal
B: 51g • T: 103g • W: 212g
Tomato Chicken
Tomato-Based
Tomato Chicken
452 kcal
B: 218g • T: 66g • W: 168g
Cod Stewed in Leeks with Tomato Millet
Żywność I Napoje Na Bazie Roślin
Cod Stewed in Leeks with Tomato Millet
435 kcal ⏱ 25 min 2 porcje 3/5 ★
B: 155g • T: 29g • W: 251g
Rice with fresh tomato cream
Żywność I Napoje Na Bazie Roślin
Rice with fresh tomato cream
26 kcal ⏱ 25 min 2/5 ★
B: 2g • T: 10g • W: 13g
Turkey and Tomato Slice Sandwich
Tomato
Turkey and Tomato Slice Sandwich
417 kcal
B: 65g • T: 89g • W: 264g
Eggs with tomato and chives
Żywność I Napoje Na Bazie Roślin
Eggs with tomato and chives
377 kcal ⏱ 10 min 2/5 ★
B: 79g • T: 155g • W: 143g
Oatmeal with Blueberries (lactose-free version)
Lactose-Free
Oatmeal with Blueberries (lactose-free version)
606 kcal
B: 52g • T: 186g • W: 368g
Greek Salad
Salad
Greek Salad
505 kcal
B: 60g • T: 227g • W: 217g
Caesar Salad
Salad
Caesar Salad
637 kcal
B: 180g • T: 404g • W: 53g
Salad with Thousand Island Dressing
Verschiedenes/Saucen
Salad with Thousand Island Dressing
493 kcal ⏱ 20 min 2/5 ★
B: 65g • T: 205g • W: 224g
Pasta with Beans and Tomatoes
Noodles
Pasta with Beans and Tomatoes
384 kcal 2 porcje
B: 47g • T: 145g • W: 192g
Pasta with Broccoli
Broccoli
Pasta with Broccoli
601 kcal
B: 101g • T: 115g • W: 385g
Gluten-free Macaroni with Broccoli
Gluten-Free
Gluten-free Macaroni with Broccoli
602 kcal
B: 62g • T: 111g • W: 429g
Pasta with Yogurt Sauce
Noodles
Pasta with Yogurt Sauce
647 kcal
B: 152g • T: 210g • W: 285g
Pasta with fruit and chocolate mousse
Chocolate
Pasta with fruit and chocolate mousse
8 kcal ⏱ 15 min 2/5 ★
B: 2g • T: 2g • W: 4g
Chicken Meatballs with Pasta
Turkey Meatballs
Chicken Meatballs with Pasta
501 kcal
B: 103g • T: 187g • W: 210g
Pasta Bake with Meatballs (gluten-free)
Gluten-Free
Pasta Bake with Meatballs (gluten-free)
623 kcal
B: 98g • T: 181g • W: 344g
Salmon Pasta
Pasta
Salmon Pasta
840 kcal ⏱ 15 min 3/5 ★
B: 232g • T: 379g • W: 228g
Egg paste with avocado and seeds
Avocado
Egg paste with avocado and seeds
578 kcal ⏱ 10 min 1/5 ★
B: 105g • T: 310g • W: 162g
Sausages with Tomato and Bread
Sausages
Sausages with Tomato and Bread
535 kcal 1/5 ★
B: 44g • T: 302g • W: 189g
Graham Roll with Salmon and Tomato
Graham Roll
Graham Roll with Salmon and Tomato
312 kcal
B: 77g • T: 50g • W: 185g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • High-Protein Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (307) High-Protein & Macro Diets (98) Vegan & Plant-Based (88) Weight Loss (45) Mediterranean Diet (43) Low-Carb & Slow-Carb (35) Gluten-Free (34) Healthy Swaps (33) Meal Prep (32) Ketogenic Diet (22) Anti-Inflammatory Diet (20) Sugar Detox & Craving Control (5) Low FODMAP (1) Allergies & Intolerances (1)

Diet type

Vegetarian (485) Standard Diet (444) Dairy-free (333) High-protein (266) Gluten-free (166) High Fiber (133) Low-carb (129) DASH Hypertension Diet (113) Men's Diet (99) Women's Diet (99) Vegan (99) Weight Loss (66) Whole-Food Plant-Based (WFPB) Diet (61) Pescatarian Diet (59) Raw Food (51) Heart-Healthy Diet (38) Low-Fat (24) Lactose-Free (23) Omega-3 Rich Diet (19) Flexitarian Diet (8) Ketogenic (8) Mediterranean (6) Paleo Diet (6) Athlete & Performance Diet (3) Muscle Gain (3) Detox & Cleansing Diet (2) Gut Microbiome (2) Brain & Cognitive Support Diet (1) Liver Support Diet (1) Stomach-Friendly & Bland Diet (1)

Top tags

DASH Diet (113) Hypertension (113) Salad (73) Chicken (59) Oatmeal (53) Banana (41) Lighter Version (41) Cocktail (38) Spinach (38) Vegetables (38) Vegetable (37) Low-carb (36) Hypertension Management (35) Yogurt (34) Lunch (33) Pasta (30) Sandwiches (30) Avocado (29) Noodles (26) Pancakes (26) Rice (26) Apple (24) Canapes (23) Buckwheat (22) Cottage Cheese (22) Lactose-Free (22) Soup (22) Zucchini (22) Gluten-free (21) Yoghurt (21)

Share