Tag Archives: high fiber

Three Vegetable Lentil Pasta

pasta 1

I decided to try a new Gluten Free Lentil Pasta made by Tolerant (http://www.tolerantfoods.com/). As someone with an Art History background, I like to find ways to make my food look good. Since it has been proven that we first eat with our eyes, I try to choose colors that go together, balance nutrients, and find an appealing flavor profile. The first look entices us to try the food. The taste and texture get us to continue eating!

Base Ingredients:

Black-eyed Peas


Red Onion




Vegetable broth

Unsalted butter

Lemon juice

Black-eyed peas are low in calories and high in fiber. They are a source of protein for vegetarians and contain potassium, zinc, and iron.

Kohlrabi is low in calories and high in dietary fiber like black-eyed peas. It is a rich source of vitamin C and B complex vitamins. It is a good source of calcium, potassium, and iron.

pasta 2


Shallots for onion and garlic

Vidalia onion for sweet flavor

Black beans or chickpeas for black-eyed peas

Chicken or beef broth for vegetable broth


Cut ½ a red onion into small pieces

Dice 4-6 cloves of garlic (depending on size)

Trim the leaves off the kohlrabi and save for another recipe. Remove the outer skin of the kohlrabi and dice into small pieces (just a bit larger than your pieces of onion).

Cut a cup of cauliflower florets into small pieces

Sautee vegetables in 1 tbsp of oil (I used walnut oil) and 1 cup of vegetable broth until tender.

Add 1 cup of black-eyed peas (drain and rinse beans from a can OR use beans you have rehydrated already).

In a separate pot bring 6 cups of water to a boil. Add 2 cups of uncooked pasta and stir from time to time to check for doneness. Cook about 5 minutes, removing the pasta when it is just a bit al dente.

Reserve 1 cup of the pasta water

Drain the pasta and add to the pan with the vegetables. Add 1 TBSP unsalted butter, 2 TBSP lemon juice (fresh squeezed is ideal), and some of the reserved pasta water. Add the pasta water ¼ cup at a time. Use it only to integrate the dish. You may not need to use it all! You are coating the pasta, not creating a sauce.

pasta 3

Serve: As a side dish to accompany a sandwich or animal protein. Sprinkle with feta or parmesan if you wish to add a salty/creamy taste. Sprinkle with sesame seeds if you wish for a bit of a crunch.

Cooking Time: From set up to clean up 30-45 minutes

Read more recipes on my blog, Healthy Recipe Variations!

Rene’ MacVay