RED LENTIL PASTA PRIMAVERA
Red Lentil Pasta Primavera is a bright and flavourful vegan dish that brings together plant-based protein, colourful vegetables, and aromatic Italian herbs in one nourishing bowl. This meal uses red lentil pasta as its hearty base, which is an excellent gluten-free and protein-rich alternative to wheat noodles. It’s tossed with lightly sautéed zucchini and juicy cherry tomatoes in a fragrant olive oil and herb dressing. Quick to prepare and packed with fibre, this pasta primavera is ideal for busy weeknights or light weekend lunches. The freshness of the vegetables balances beautifully with the richness of olive oil, while the Italian herbs enhance the Mediterranean flavour profile. It’s a simple yet satisfying dish that allows natural ingredients to shine. Whether served warm or chilled, this meal is refreshing, wholesome and easy to make with pantry staples.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Boil, Sauté
OCCASION/HOLIDAY
Spring, Summer, Casual Dinner, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Low Cholesterol, Wheat / Gluten-Free, Quick & Easy
DISH TYPE
Pasta
INGREDIENTS
- 1 cup cooked red lentil pasta
- ¼ cup cherry tomatoes, halved
- ¼ cup chopped zucchini
- 1 tbsp olive oil
- ½ tsp dried Italian herbs
- Salt and black pepper to taste
- Optional garnish: chopped parsley or vegan parmesan
FULL NUTRITIONAL INFORMATION
- Calories: 525.6 kcal
- Fat: 15.3 g
- Saturated Fat: 2.2 g
- Carbohydrate: 81.9 g
- Sugar: 4.8 g
- Fiber: 4.6 g
- Sodium: 456.4 mg
- Protein: 14.6 g
- Calcium: 46.5 mg
- Iron: 2.5 mg
- Potassium: 441.5 mg
PREPARATION
- Cook The Pasta: Boil the red lentil pasta according to package instructions. Drain and set aside.
- Sauté The Vegetables: In a pan, heat olive oil over medium heat. Add chopped zucchini and cook for 2 to 3 minutes.
- Add Tomatoes And Herbs: Stir in the halved cherry tomatoes and Italian herbs. Cook for another 2 to 3 minutes until the vegetables soften slightly.
- Combine With Pasta: Add the cooked pasta to the pan. Toss everything together to coat evenly in the oil and herbs.
- Season: Add salt and black pepper to taste. Mix it well.
- Garnish And Serve: Serve warm, garnished with parsley or a sprinkle of vegan parmesan if desired.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
- Use Pre-Cooked Pasta: Keep a batch of red lentil pasta pre-cooked in the fridge to save time.
- Fresh Herbs Boost: If available, fresh basil or parsley add even more vibrant flavour.
- Sauté Gently: Don’t overcook the vegetables. They should remain slightly firm for a satisfying bite.
- Customise Texture: Add a splash of reserved pasta water for a looser sauce if needed.
VARIATIONS
- Add Protein: Toss in cooked chickpeas or white beans for added plant-based protein.
- Extra Veggies: Bell peppers, peas, or spinach work beautifully in this dish.
- Citrus Kick: A squeeze of lemon juice adds brightness and balances the olive oil.
- Nutty Touch: Top with toasted pine nuts or crushed walnuts for extra texture.
PREPPING AND STORAGE
- Fridge Storage: Store leftovers in an airtight container for up to 3 days.
- Meal Prep Friendly: Best enjoyed fresh, but also suitable as a cold pasta salad.
- Reheating: Gently reheat on the stovetop with a dash of olive oil or water.
- Freezing: It is not recommended to freeze vegetables, as they may lose their texture.