A delicious spring salad that is easy, quick and exactly what your body needs right now.

This recipe comes together with just a handful of ingredients. I always use wholemeal pasta for the added fibre and slower energy release. The spinach and peas are frozen — cheap, reliable, and just as nutritious as fresh. I will be using frozen until my own start coming in from the garden, which is already planted and sprouting!

The yogurt I used was homemade — a litre of milk costs under 50 cents here, which makes a litre of yogurt under 50 cents too. Hard to argue with that.

The tuna I use is canned in its own brine. Partly because it’s lighter, and partly because my cat absolutely loves the brine — so nothing goes to waste.

And then there are the nettles — the real soul of this recipe and the thing that makes it truly spring. I used equal parts nettles and spinach, and the nettles cost me exactly nothing. Free from the garden, packed with nutrients, and completely delicious once wilted down.

A little lemon zest and juice stirred through at the end takes the whole thing somewhere brighter and fresher. Highly recommended.

Price breakdown (2 portions)

• Wholemeal pasta — €0.15
• Frozen spinach — €0.10
• Fresh nettles — €0.00 (free!)
• Frozen peas — €0.10
• Can of tuna — €0.90
• Homemade yogurt — €0.25
• Butter, garlic, seasoning — €0.10
• Lemon — €0.20
• Mayo (optional) — €0.05

Total: approximately €1.85 for 2 portions — under €1 per serving

(Prices based on budget shopping in Central Europe. Costs may vary by country.)

Spring Nettle and Tuna Pasta Salad

A delicious spring salad that is easy, quick and great for your budget!

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Prep Time 0 minutes mins

Cook Time 20 minutes mins

Servings: 2

Course: Main Course

Ingredients Method

Ingredients

  

• 1 cup dried wholemeal pasta
• ½ cup frozen spinach
• ½ cup fresh nettles
• ½ cup frozen peas
• 1 can tuna in brine (150g)
• 1 cup yogurt
• 1 tbsp light mayo (optional)
• 1 tbsp butter
• 2 cloves garlic, crushed
• Lemon zest and lemon juice
• Salt, pepper and chilli to taste

Method

 

1. Cook the pasta according to the packet instructions. Drain and set aside.
2. In a pan, melt the butter over medium heat. Add the crushed garlic and fry for about 30 seconds until fragrant. Add the spinach, nettles and peas and cook until everything is wilted and soft. Season with salt and pepper.
3. In a large bowl, combine the cooked pasta, drained tuna, vegetable mixture and yogurt. Mix well and season to taste. Add the mayo if using, and stir through the lemon zest and juice for a fresher, brighter flavour.
4. Serve immediately or keep in the fridge — it's just as good cold the next day as a packed lunch.