Go Back Email Link

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.
Print Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course, Side Dish
Cuisine Mediterranean
Servings 6
Calories 290 kcal

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
 
 
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.
  • 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.
Keyword gluten-free pasta salad, healthy pasta salad, Mediterranean pasta salad, red lentil pasta salad