Peri Pulse & Pasta Salad
It’s one of our favourite fibre-rich meals to support gut health, hormones, and energy in perimenopause, packed with chickpeas, pasta, greens, and Mediterranean flavours. Perfect warm or cold. Delicious, satisfying, and microbiome-approved.
Peri Pulse Pasta Salad (serves 2)
Ingredients
- 1 cup wholemeal pasta (uncooked)
- 1/2 cup tomberries (or other small tomato)
- 1 cup rocket
- 1/2 cup chickpeas
- 1/2 cucumber, sliced and halved
- 1/2 red onion, thinly sliced
- 2 tbsp pine nuts
- 2 tbsp fresh parsley, finely chopped
- 1/4 cup feta cheese
Dressing:
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice
- 1/2 tbsp dried oregano
- 1/4 tsp red pepper flakes
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
Instructions:
- Cook the pasta according to package instructions until al dente. Drain under cold water and set aside.
- In a large bowl, add the cooked pasta, tomatoes, rocket, chickpeas, cucumber and red onion.
- In a small bowl, whisk the dressing ingredients together.
- Add the dressing to the large bowl and mix so that everything is coated with the dressing.
- Top with pine nuts, fresh parsley, and feta cheese.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
