Spring Lentil Pasta Salad
Pasta | Published Mar 20, 2017 | Updated Aug 20, 2019 | By Tawnie
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…
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!
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!
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!
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’…
Spring Lentil Pasta Salad
- 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)
- 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.
*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!
Hi, I’m Tawnie!
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.More about Tawnie
Your artichokes look toasted or lightly fried. Did you roast?
Hi there! You know, this is a very old recipe that is actually a recipe from another Dietitian, so it’s not my recipe. She may have roasted them! So sorry I don’t have the right answer for you. xo, Tawnie
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!
Hi Hilary! This recipe was made by a fellow blogger, she said 2-4 servings depending on if it’s a main or side (it only has 1 cup dry pasta). Hope this helps! 🙂
It does! Thank you!
So excited to try this! I have been wanting to use lentil pasta and with artichokes? I am in!
This looks so tasty and refreshing for spring! Will need to try it out!
Hope you like it! Chelsey is an amazing Dietitian and chef! 🙂
Such a pretty Spring recipe!! Definitely going to be giving this a try!
Awesome! Chelsey did a great job with this recipe!! <3
So wholesome and tasty. Love that lentil pasta. Used to get some from Costco too.
This is so simple yet so full of nutrition. I love one bowl foods.
So glad to see you both here in one spot! This recipe looks amazing Chelsey!
This recipe looks simply mouthwatering- just perfect for Spring! And really enjoyed learning more about Chelsey- what a rockstar dietitian!
Isn’t she?! I agree & I love how colorful it is! #EatTheRainbow