Looking for a failsafe midweek meal that’s balanced, speedy and delicious – especially after a workout? We’ve got just the recipe for you: a tomato, spinach and feta pasta salad from registered nutritionist Emily English. Ready in just 15 minutes, it’s just as good to eat on the sofa as it is a forward-prepped packed lunch for the office. In fact, if you cook it up and take the leftovers to work, you’ll be boosting its gut health benefits.

“Cooking and cooling pasta can increase its resistant starch content, which acts as a prebiotic,” explains English. “This will feed those all-important beneficial bacteria in the gut. For maximum resistant starch content, allow the cooked pasta to cool completely before assembling the salad. If you want to up the protein content further, feel free to add your favourite protein, such as grilled chicken, shrimp or tofu, to make this salad more filling and nutritious.”

Ingredients 

60g red lentil pasta or any pasta of choice

1 large tomato, deseeded and diced

1 roasted red pepper from a jar

Handful of spinach

Fresh basil

Lemon

1 tbsp sun-dried tomato paste

1 heaped tbsp yoghurt (or a vegan alternative)

Rocket leaves

Juice of one lemon

20g feta cheese (or a vegan alternative)

Diced red chilli (optional, to taste)

Method

1. Cut the tomatoes in half and mix them with the spinach, roasted red pepper, chopped basil, feta cheese and diced red chilli (optional).

Images: Emily English; Getty