Red Lentil Pasta Salad with Spinach, Artichokes & Veggies
EatMoveHealthy
A refreshing, high-protein pasta salad with Mediterranean flavors, packed with fresh vegetables and tossed in a light lemon-oregano dressing.
Prep Time 20 minutes mins
Cook Time 10 minutes mins
Total Time 30 minutes mins
Course Dinner, Lunch, Main Course, Side Dish
Cuisine Mediterranean
Servings 6
Calories 290 kcal
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)
- 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
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.
Nutrition (Approx. per serving)
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Calories: 290
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Protein: 12g
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Fat: 10g
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Carbohydrates: 38g
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Fiber: 8g
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Sugar: 5g
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Vitamin C: 45% DV
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Iron: 15% DV
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Calcium: 10% DV
Keeps well in the fridge for up to 3 days (without avocado).
Great as a meal-prep lunch, side dish, or light dinner.
Add chickpeas or grilled chicken for extra protein.
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This salad keeps well in the fridge for 3 days (without avocado).
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Add grilled chicken or chickpeas for more protein if desired.
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Perfect as a make-ahead lunch, picnic side dish, or light dinner.
Keyword gluten-free pasta salad, healthy pasta salad, Mediterranean pasta salad, red lentil pasta salad