If you’ve got about 15 minutes, make this superfood-y veggie pasta bowl! That’s what I often do when I’m short on time for dinner! But vegetarian pasta dishes don’t always provide enough protein for a complete meal. So, here’s what I like to do: Use a pasta made from red lentils. I love, love, love lentils for so many reasons, including that the little pulses are packed with plant protein and can help play a role in regulating blood cholesterol and blood sugar levels! They’re loaded with fiber, too.

Then, just pick a non-starchy veggie (or veggies!) that you love–or that you need to use up. It’s one way you can make this pasta bowl different nearly every time you make it.

Hope you try this meal-in-one superfood red lentil rotini & veggie pasta bowl on Meatless Monday–and beyond. It’s not fancy, but it’s flavorful–and super satisfying. Dig in!

superfood red lentil rotini & veggie pasta bowl

Yield: 1 serving

Serving size: 1 bowl

INGREDIENTS

• 2 ounces red lentil rotini or other pasta shape
• 1 tablespoon extra-virgin olive oil
• 1 1/2 cups seasonal non-starchy veggies of choice (I had a large zucchini on hand, so I thinly sliced it for use in this version!)
• 1/2 medium red onion, sliced
• 1 large garlic clove, extra-thinly sliced
• 1/4 teaspoon sea salt, or to taste
• 2 teaspoons raw shelled hemp seeds
• 2 tablespoons grated vegan parmesan cheese (optional)

DIRECTIONS

1. Bring a saucepan of salted water to a boil. Add the pasta and cook until al dente, about 8 minutes.*
2. Meanwhile, heat the oil in a large cast iron or other stick-resistant skillet over medium heat. Add veggies, onion, and salt, increase heat to medium-high, and sauté until lightly browned, about 6 minutes. Add garlic and sauté 2 minutes more. Add salt.
3. Drain the pasta, reserving 1/4 cup of the cooking liquid. Add the drained pasta and the 1/4 cup cooking liquid to the skillet with the veggies; toss to combine. Adjust seasoning.
4. Transfer to a bowl, sprinkle with the hemp seeds and (if using) vegan parmesan cheese, and serve.

Per serving: 440 calories, 19g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 620mg sodium, 52g total carbohydrate, 12g dietary fiber, 10g sugars, 21g protein

*Hint: Try my “lid-cooked” pasta technique to save energy: Stir the pasta into the boiling water, bring back to a boil, cover with a lid, remove from heat, and let stand (“lid cook”) until al dente, about 8 minutes!

Jackie’s Culinary Nutrition Tips!

• Save a little pasta liquid; it creates sauciness for your pasta dish without adding extra calories from a separate sauce
• Choose a nutrient-rich pasta to start with, such as red lentil rotini (it’s colorful, too!)
• Go heavy on veggies (ideally using slightly more veggies than pasta!) to make portion size satisfying
• It’s OK to keep it simple; highlight just one veggie if you like (you can showcase a different vegetable next time!)