5 from 1 review

Spring Lentil Pasta Salad

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Spring Pasta Salad - citnutritionally.com

Happy Spring! Today on the blog I am having Chelsey Amer take over and share one of her healthy Spring time recipes! I hope you enjoy learning a little bit about her and find time to make her nutrient rich & delicious recipe! 

Before we get into the recipe, here is a little bit about this awesome girlfriend of mine…

A woman smiling for the camera

Chelsey Amer, MS, RDN is a Manhattan-based private practice dietitian, healthy food blogger, coffee lover and self-proclaimed dance cardio addict! When she’s not helping clients see their lives nutritionally, she is in her kitchen developing tasty, food allergy friendly, mostly vegetarian (largely vegan and gluten free too!) recipes and photographing every bite! Chelsey has had food allergies [to tree nuts, peanuts and sesame seeds] since a young age, which sparked her creativity in the kitchen and desire to help others live a delicious and nutritious life, despite their restrictions.

Hi everyone! Thank you to my girl Tawnie for having me today!

spring pasta salad with veggies

I 100% believe that you can eat nutritiously delicious! Fueling your body with healthy food does not need to be bland nor boring… after all, I was a food lover WAY before I became a dietitian!

Spring Pasta Salad - citnutritionally.com

One way I ensure that I’m eating nutritiously delicious is to eat in season. Not only does this mean that my food travels less (better for the environment!), but I’m eating food that’s likely even better for me AND fresher. When your produce doesn’t have to travel as far it’s picked at the peak of ripeness, so all of the great nutrients are locked in. That’s #winning in my book!

Spring Pasta Salad - citnutritionally.com

But living in New York City it can be tough to get through the winter only eating in-season, which is why when spring has sprung (although that has yet to happen over here in NYC!) I run to the farmer’s market as fast as I can! First on my list? The ingredients to this Spring Lentil Pasta Salad.

[Tweet “Happy Spring!! Try out this Spring Lentil Pasta Salad made by Chelsey Amer #CitNutritionally”]

This Spring Lentil Pasta Salad is one of my go-to meals because it’s…

  • Full of fiber
  • A great Meatless Monday meal with plant-based protein
  • A wham bam thank you ma’am one bowl meal
  • A full serving of veggies…without a salad
  • Made with just 6 ingredients (plus spices)…many of which you may already have on hand

So let’s get cookin’…

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

5 from 1 review

Spring Lentil Pasta Salad

A nice Spring salad to make full of fresh flavors and nutrients!


  • 1 cup dry lentil pasta (I used Trader Joe’s brand, but any lentil or even whole wheat pasta is great)
  • 2 tablespoons good quality olive oil
  • 1 garlic clove (minced)
  • 1/4 teaspoon red chili flakes
  • 3/4 cup peas (fresh or frozen and thawed)
  • 1 cup artichoke hearts* (fresh and steamed or jarred or frozen)
  • 1/4 cup finely chopped onion
  • 1/4 cup finely chopped bell pepper
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional (but recommended: Red chili flakes to taste (I used ~1/4 to 1/2 teaspoon))

Last step! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.



  • Prepare pasta according to package instructions, with heavily salted cooking water.
  • While the pasta is cooking, add olive oil, garlic and red chili flakes to a large bowl. Let sit for at least 5 minutes. Then add the peas, artichoke hearts*, onion, bell pepper and oregano. Mix to combine.
  • When the pasta is cooked through, drain the water and add the pasta to the bowl with the vegetables. Toss to combine. Add salt and pepper and additional red chili flakes to taste.
  • Cover the bowl and refrigerate for at least 30 minutes to allow all of the flavors to meld. Enjoy cold or reheat in a nonstick skillet lightly coated with olive oil.


Serves 2-4 people

Nutritional information is provided as a courtesy and is automatically calculated. It should only be construed as an estimate rather than a guarantee. Ingredients can vary and Kroll's Korner can’t make any guarantees to the accuracy of this information.


*Note: If using fresh artichoke hearts be sure to steam them so cooked through. Alternatively, use jarred in water or frozen and thawed artichoke hearts.

I hope you love this recipe as much as I do!! Huge thanks to Tawnie for having me!


Krolls Korner

Krolls Korner

Welcome to my tiny “korner” on the Internet! I am a Registered Dietitian Nutritionist who loves cookies as much as kale. (OK, maybe I like cookies a little bit more but shh, don’t tell anyone). I am so glad you’re here! Follow along for hassle free, realistic and approachable recipes.

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5 from 1 vote
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Rachel Park

Very yummy and healthy. The lentils provide the meatless protein, plus lots of healthy Mediterranean veggies makes it a complete meal. Thank you for sharing.

Lynn Richard

Your artichokes look toasted or lightly fried. Did you roast?


This is delicious!


What is the yield for this recipe in terms of servings? I like to do all my meal prep on Sundays so I’d like to see if I need to adjust the recipe!


It does! Thank you!

Kathryn Pfeffer

So excited to try this! I have been wanting to use lentil pasta and with artichokes? I am in!

Sara Kashlan

This looks so tasty and refreshing for spring! Will need to try it out!

Whitney @ To Live & Diet in L.A.

Such a pretty Spring recipe!! Definitely going to be giving this a try!


So wholesome and tasty. Love that lentil pasta. Used to get some from Costco too.

Kristina @ Love & Zest

This is so simple yet so full of nutrition. I love one bowl foods.

Emily Kyle

So glad to see you both here in one spot! This recipe looks amazing Chelsey!