Roast Courgette, Tomato and Lentil Pasta Salad (Vegan High-Protein)
This Roast Courgette, Tomato and Lentil Pasta Salad has a creamy tangy tahini dressing, lots of protein-rich lentils and vibrant vegetables. It is high in fibre and is a great vegan, gluten-free ready in 30 minutes, ideal for meal prep.
I just love a good pasta salad and they really do get a bad reputation for being boring, bland and coated in too much mayonnaise. This salad is the opposite: it’s vibrant, wholesome, exciting and contains zero mayonnaise. Instead, the creaminess comes from a tangy coconut yoghurt and tahini dressing that adds protein, fibre and gut healthy goodness. The rest of the salad is made with roasted vegetables which turn to sticky and tender, as well as pre-cooked lentils, corn and some salad greens to make this recipe delicious and healthy.
Why will I love this salad?
This pasta salad is amazing:
- Light, refreshing and vibrant
- Wholesome, filling and nourishing
- High in protein, fibre and goodness
- Naturally vegan, egg-free, dairy-free and gluten-free
- Easily nut-free
- A source of gut healthy ingredients
- Great to meal prep and for lunchboxes
- Ready in 30 minutes so ideal for midweek meals
- Delicious for all the family
If you already love the sound of this meal then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
The ingredients are listed in the recipe card with weights and you can see my favourites in the “shop the recipe” section below.
For the roasted vegetables:
- Courgette: known as zucchini to my American readers. This is so good to roast in the oven, adding tons of flavour and texture.
- Tomatoes: these turn so soft, sticky and sweet in the oven.
- Olive oil: for roasting or you can use coconut or avocado oil.
- Fresh oregano: or you can use dried, but fresh is best when it comes to herbs as they add tons of flavour.
- Salt and pepper: for flavour.
For the pasta salad:
- Small pasta shapes: like my previous pasta salads, I used the small “Malledorrus” shape but any small pasta or even large couscous or fregola will work here.
- Corn: either use corn you have already roasted or add this into the pan with the roasted vegetables. Fresh corn is my favourite but tinned corn will also work, just drain and pat it dry first.
- Pre-cooked lentils: these are so good for adding a ton of protein to your meals and are so handy as they don’t need to be cooked first. You can also use chickpeas or other legumes, here.
- Salad greens: kale holds up well if you are making this ahead of time but if you’re eating it fresh you can use spinach, lettuce or other leaves.
- Spring onion: I love adding this to salads for the tang and flavour. You can also use ½ red onion, diced small.
- Walnuts: for adding on top. These are great for brain health and are packed with antioxidants and add some great crunch on top. If you are making this nut-free, swap these for sunflower or pumpkin seeds.
For the dressing:
- Thick coconut yoghurt: instead of mayonnaise, this adds all the creaminess we need for the dressing. Make sure it’s thick, creamy and unsweetened like the Cocos Organic natural yoghurt.
- Tahini: I love using tahini for dressings as it’s nut-free and makes the dressing so creamy, “nutty” and savoury.
- Lemon: for tang.
- Nutritional yeast: rather than tasting overly cheesy, this adds richness and a lovely umami flavour.
- Fresh oregano and/or basil: this adds lots of herby flavour and makes the dressing really fresh.
Is this gluten-free and nut-free?
This is easily gluten-free, as long as you use gluten-free pasta shapes. To make this nut-free, swap the walnuts for sunflower or pumpkin seeds.
How do I make this?
This is so easy to make:
- Chop the vegetables and add to a tray: toss with the herbs and oil.
- Roast the vegetables until tender: about 20 minutes.
- Cook the pasta: and drain.
- Prepare all the other components: chopping and slicing.
- Whisk together the dressing ingredients: until creamy.
- Toss everything together: and enjoy.
How long will this last?
This salad will keep in a sealed container in the fridge for 2-3 days, and if using “softer” salad leaves like spinach or lettuce, these are best added the same day of eating.
What else can I make?
If you are looking for more meal prep salads and meals:
- Grilled Tomato and Corn Pasta Salad
- Guacamole Pasta Salad
- Harissa Tofu Tabbouleh Salad Jars
- Roasted Aubergine and Chickpea Smashed Cucumbers
- Creamy Peanut Curried Aubergine and Beans
Roast Courgette, Tomato and Lentil Pasta Salad (Vegan High-Protein)
This Roast Courgette and Tomato Pasta Salad has a creamy tangy tahini dressing, lots of protein-rich lentils and vibrant vegetables. It is high in fibre and is a great vegan, gluten-free ready in 30 minutes, ideal for meal prep.
Ingredients
For the Roasted Vegetables:
- 1 courgette, sliced
- 160g cherry tomatoes, halved
- 1 fresh corn (or 160g tinned corn)
- 1 tbsp olive oil
- 2 stalks fresh oregano
- Salt and pepper
For the Pasta Salad:
- 160g small pasta shapes
- 120g pre-cooked lentils
- 2 large handfuls salad greens e.g. spinach, lettuce, chopped
- 1 spring onion, sliced
- 40g walnuts, crushed
For the Dressing:
- 100g thick coconut yoghurt
- 1 tbsp tahini
- 1 tbsp lemon juice (or ½ lemon, juiced)
- 1 tbsp nutritional yeast
- 1 tbsp freshly chopped oregano and basil
- Salt and pepper
Instructions
- For the vegetables: preheat the oven to 180Fan/200ºC and add the courgette, tomatoes and corn to a roasting tray. Pour over the olive oil, oregano, salt and pepper and rub together with your hands. Roast for 20-25 minutes, until tender and charring.
- Cook the pasta according to packet instructions.
- For the salad: chop and slice the components as needed.
- For the dressing: add all of the ingredients to a small bowl and whisk until smooth.
- To serve: divide the salad between two plates (or one large platter) and top with the pasta, roasted vegetables, corn, lentils and spring onion. Spoon over the dressing and toss well (you may have leftover dressing). Serve with the walnuts on top and spoons of extra dressing.
- Enjoy straight away or keep in the fridge in a sealed container for 2-3 days. If using softer salad leaves like lettuce or spinach, add these just before serving as they may wilt over time.
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Stay in touch
I look forward to hearing what you think of this Roast Courgette, Tomato and Lentil Pasta Salad so please let me know in the comments below and leave a star review. If you do make this, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With grilled pasta salad lox
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