Joy McCarthy, RNCP, CNP
Your child will be giddy with excitement when they open their lunchbox to this colourful and yummy pasta salad! Colour is a cue for health because it’s a sign of a rich array of phytonutrients, which are important for healthy, resilient children. This recipe also suits gluten-, nut-, and dairy-free diets. Chickpea and lentil pasta can be found at health food stores and in the natural health section of most grocery stores.
Tip: you can easily swap in any pasta you have on hand, but try out a chickpea or lentil pasta; they boast a decent amount of protein and fibre, which will keep your little one’s tummy fuller longer. This is because protein takes longer to digest than pasta made of mostly complex carbohydrates such as whole wheat.
Chickpea Lentil Pasta Salad
Ingredients
- 1 box (227 g) chickpea lentil penne or fusilli pasta
- 1/2 cup (125 mL) frozen corn
- 1/2 cup (125 mL) frozen peas
- 1 red pepper, finely chopped
- Juice from 1 lemon
- 1/4 cup (60 mL) extra-virgin olive oil
- 1/4 cup (60 mL) grated Parmesan,
- or nutritional yeast for dairy free
- 1/4 cup (60 mL) sunflower seeds
- 2 Tbsp (30 mL) fresh chopped basil
- Microgreens, for garnish (optional)
Nutrition
Per serving:
- calories457
- protein21g
- fat22g
- saturated fat4g
- trans fat0g
- carbohydrates47g
- sugars5g
- fibre10g
- sodium118mg
Directions
01
Cook pasta according to package instructions until al dente. Drain and rinse in cold water immediately. Place in large salad bowl and set aside.
02
Place frozen corn and peas in bowl. Boil some water in a kettle and pour over frozen corn and peas to thaw. Drain water from corn and peas and mix them into pasta along with red pepper. Toss with lemon juice, extra-virgin olive oil, and Parmesan. Top with sunflower seeds, fresh basil, and microgreens, if using.
