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Red Lentil Pasta Salad with Vegetables
A colorful and nutrient-packed pasta salad made with protein-rich red lentil pasta, spinach, artichokes, roasted red peppers, black olives, and fresh vegetables. Tossed in a light Mediterranean dressing, this refreshing salad is perfect for meal prep, picnics, or a healthy lunch.
A Mediterranean-Inspired Power Bowl
When it comes to creating meals that are both satisfying and nourishing, pasta salad often tops the list. But not all pasta salads are created equal. Traditional versions can sometimes be heavy with refined pasta and creamy dressings, leaving you feeling sluggish. That’s where a fresh twist comes in—using red lentil pasta as the base and loading it with colorful vegetables and a light Mediterranean-style dressing.
This red lentil pasta salad with spinach, artichokes, and roasted red peppers is more than just a delicious dish—it’s a vibrant way to fuel your body with plant-based protein, fiber, and a rainbow of nutrients.
Why Red Lentil Pasta?
Red lentil pasta has quickly gained popularity among health-conscious eaters and for good reason. Unlike traditional wheat-based pasta, red lentil pasta is naturally gluten-free and packed with protein. A single serving can provide up to 12–15 grams of protein, making it an excellent choice for vegetarians, vegans, or anyone who wants to increase their plant-based protein intake.
It also delivers a generous amount of fiber, which helps keep you full and supports healthy digestion. The mild, nutty flavor of red lentils pairs beautifully with Mediterranean flavors, making it the perfect canvas for fresh vegetables and herbs.
A Salad that Doubles as a Meal
This pasta salad isn’t just a side dish—it’s hearty enough to stand alone as a complete meal. With leafy greens like spinach, briny black olives, tender artichokes, and juicy roasted red peppers, every bite offers a balance of textures and tastes. The addition of cucumbers, zucchini, and cherry tomatoes brings freshness, while a lemon-olive oil dressing ties everything together with zesty brightness.
The beauty of this dish is its versatility. You can serve it cold for a refreshing lunch on a warm day or enjoy it slightly warm as a comforting dinner option. It also holds up well in the refrigerator, making it perfect for meal prep.
The Power of Mediterranean Ingredients
Mediterranean diets are often celebrated for their ability to promote longevity and overall health. This pasta salad captures many of those key elements:
Olive oil: Rich in heart-healthy monounsaturated fats and antioxidants.
Spinach: Packed with iron, vitamin C, and powerful phytonutrients.
Artichokes: A great source of fiber and prebiotics to support gut health.
Tomatoes and peppers: Bursting with vitamins A and C for immune support.
Herbs like parsley or basil: Adding freshness and natural detoxifying compounds.
By combining these ingredients with protein-packed lentil pasta, you’re left with a balanced dish that energizes rather than weighs you down.
Red Lentil Pasta Salad with Spinach, Artichokes & Veggies
A refreshing, high-protein pasta salad with Mediterranean flavors, packed with fresh vegetables and tossed in a light lemon-oregano dressing.
Equipment
- Large pot (for boiling pasta)
- Colander (for draining pasta)
- Cutting Board
- Sharp knife
- Large mixing bowl
- Small bowl or jar (for making dressing)
- Whisk or fork (for mixing dressing)
- Wooden spoon or salad tongs (for tossing salad)
- Skillet or grill pan (if lightly sautéing/grilling zucchini or broccoli)
Ingredients
- For the Salad:
- 8 oz Red Lentil Pasta penne, rotini, or fusilli
- 2 cups Fresh Baby Spinach
- 1 cup Marinated Artichoke Hearts quartered (drained)
- 1 cup Roasted Red Peppers sliced
- ½ cup Black olives halved
- 1 cup Cherry Tomatoes halved
- 1 cup Cucumber diced
- 1 cup Zucchini diced and lightly sautéed or grilled
- ½ cup Red Onion thinly sliced
- ¼ cup Fresh Parsley or Basil chopped
- Optional add-ins: 1 cup steamed broccoli florets, 1 cup shredded carrots, ½ avocado cubed for serving
- For the Dressing:
- 3 tbsp Extra Virgin Olive Oil
- 2 tbsp Fresh Lemon Juice
- 1 tbsp Red Wine Vinegar or apple cider vinegar
- 1 tsp Dijon Mustard
- 1 clove Garlic minced (or ½ tsp garlic powder)
- 1 tsp Dried Oregano or Italian seasoning
- Pinch Red Pepper Flakes optional
- Salt & black pepper to taste
Instructions
- Cook pasta according to package directions until al dente. Drain and rinse under cold water.
- Prepare vegetables by chopping, slicing, and lightly sautéing zucchini (and broccoli if using).
- Whisk together dressing ingredients in a small bowl or jar until smooth.
- In a large bowl, combine pasta, spinach, artichokes, roasted red peppers, olives, tomatoes, cucumber, zucchini, onion, and parsley. Toss gently.
- Pour dressing over salad and mix until coated. Chill for 30 minutes before serving.
- Top with avocado cubes before serving. Optionally, sprinkle with feta or dairy-free alternative.
Notes
Nutrition (Approx. per serving)
- Calories: 290
- Protein: 12g
- Fat: 10g
- Carbohydrates: 38g
- Fiber: 8g
- Sugar: 5g
- Vitamin C: 45% DV
- Iron: 15% DV
- Calcium: 10% DV
- This salad keeps well in the fridge for 3 days (without avocado).
- Add grilled chicken or chickpeas for more protein if desired.
- Perfect as a make-ahead lunch, picnic side dish, or light dinner.
Perfect for Meal Prep and Gatherings
One of the best things about this recipe is how well it keeps. Make a batch on Sunday and you’ll have grab-and-go lunches ready for several days. The flavors only get better as they sit, allowing the dressing to marinate the vegetables and pasta.
It’s also a crowd-pleaser for potlucks, picnics, or summer barbecues. Unlike creamy pasta salads, this version stays light and refreshing, even when served outdoors. Plus, its colorful presentation makes it as visually appealing as it is tasty.
Tips to Customize Your Pasta Salad
The base recipe is fantastic as is, but you can easily adapt it to your personal preferences or what’s in your fridge. Try adding grilled chicken or chickpeas for extra protein, or toss in roasted broccoli, shredded carrots, or even avocado for a boost of nutrients. A sprinkle of feta cheese (or a dairy-free alternative) adds a tangy finish if you want extra creaminess.
For those who enjoy a little spice, crushed red pepper flakes in the dressing provide a subtle kick. And if you’re prepping it ahead, just wait to add delicate ingredients like avocado until right before serving to keep them fresh.
Final Thoughts
This red lentil pasta salad with spinach and vegetables is a shining example of how healthy eating doesn’t have to be complicated. By swapping traditional pasta for a nutrient-dense alternative and leaning into Mediterranean flavors, you get a dish that’s flavorful, satisfying, and nourishing.
Whether you’re packing lunch for work, looking for a healthy side dish, or simply craving something colorful and fresh, this pasta salad delivers. It’s the kind of meal that makes you feel good from the inside out—and that’s the essence of eating well.
Frequently Asked Questions
Yes! In fact, this salad tastes even better after chilling for a few hours because the flavors have time to meld together. Just wait to add avocado or delicate greens until right before serving to keep them fresh.
Red lentil pasta is naturally gluten-free and contains more protein and fiber compared to traditional wheat pasta. It’s also lower on the glycemic index, meaning it won’t spike blood sugar as quickly, making it a great option for a balanced diet.
Absolutely. This dish is versatile and works well with roasted broccoli, shredded carrots, grilled zucchini, or even steamed asparagus. The more color you add, the more nutrients you’ll get.
A light Mediterranean-style dressing with olive oil, lemon juice, garlic, and oregano complements the lentil pasta and vegetables perfectly. You can also use balsamic vinaigrette or a dairy-free creamy tahini dressing if you prefer.
Stored in an airtight container, it will keep well for up to 3 days. For the best texture, add ingredients like avocado or feta cheese right before serving.
Yes. The recipe is naturally vegan if you don’t add cheese. For extra creaminess, try sprinkling in nutritional yeast or using a vegan feta alternative.
Definitely! It’s ideal for meal prep since it holds up well, is filling, and doesn’t require reheating. Pack it into individual containers for easy grab-and-go lunches.
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