Red Lentil Pasta Salad With Green Beans

Here is a simple yet satisfying Red Lentil Pasta Salad With Green Beans that is diabetes-friendly, cholesterol-friendly, and good for chronic kidney disease (CKD). The star ingredient of this salad is the nutrient-rich red lentil pasta, which provides a wonderful alternative to traditional wheat pasta and lends a distinctive flavor profile to this salad. 

Red lentil pasta with green beans
Red lentil pasta salad with green beans

Paired with the crunchy freshness of green beans, tomatoes, and cucumber, the pasta forms the foundation for this dish that’s as colorful as it is wholesome. All of these vibrant ingredients are tossed in a healthful dressing made from tangy balsamic vinegar, salt, black pepper, dijon mustard, lemon juice, and olive oil, giving this recipe a balance of flavors that is sure to delight your palate. Whether you’re seeking a light lunch or a standout side for dinner, this salad is a delightful way to enjoy a variety of textures, colors, and nutrients in one delicious dish.

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Are lentils good for diabetes

Yes, lentils are generally a good food choice for people with diabetes. They aid in diabetes management due to a number of factors, including:

  • Low glycemic index: Lentils have a low glycemic index (GI), which ranges from 18 to 53. A low GI means that lentils are digested and absorbed slowly, leading to a slower rise in blood glucose levels.

  • High fiber content: Lentils are rich in dietary fiber. Fiber slows down the rate at which carbohydrates are digested and absorbed in the body, leading to a more gradual rise and fall in blood sugars.

  • Protein: Lentils are a good source of plant-based protein. Including protein in meals can contribute to feelings of fullness and help control blood sugar levels.

  • Nutrient-rich: They are also packed with essential nutrients, such as iron, magnesium, and folate.

  • Heart-healthy: Lentils are low in fat and high in fiber, which can be beneficial for heart health. This is important as people with diabetes have an increased risk of heart disease.

As with any food, it’s important to control portion sizes, even with foods that are good for controlling blood sugar. 

Are lentils high in carbs

Lentils do contain a moderate amount of carbohydrates. However, they are considered a healthy source of carbs due to their high fiber content and low glycemic index.

One cup of cooked lentils contains around 40 grams of carbohydrates. However, about 16 grams of this is dietary fiber, which the body doesn’t digest in the same way as other carbs. The fiber in lentils can help control blood sugar levels, promote a healthy gut, and make you feel fuller, which can be beneficial for weight management.

Remember, it’s not just about the quantity of carbohydrates but the quality as well. Lentils are packed with nutrients, including protein, fiber, vitamins, and minerals, making them a nutrient-dense source of carbohydrates.

Is lentil pasta healthy

Lentil pasta is made from lentils, which are rich in many vitamins and minerals. Some of the nutrients you can expect to find in red lentil pasta include:

  • Protein: Lentil pasta is high in protein, which is essential for building and repairing tissues in the body.

  • Fiber: This pasta is also high in dietary fiber, which can aid digestion, help control blood sugar, and support heart health.

  • Iron: Lentils, including those used to make pasta, are a good source of iron, a mineral important for making red blood cells.

  • Zinc: Zinc supports immune function, protein synthesis, and DNA formation.

  • Folate (Vitamin B9): This nutrient is crucial for cell growth, metabolism, and red blood cell formation.

  • Magnesium: This mineral is necessary for many biochemical reactions in the body, including protein synthesis, muscle and nerve function, and blood pressure regulation.

  • Potassium: Potassium is an important mineral for maintaining proper heart and muscle function, as well as promoting healthy blood pressure levels.

Why you’ll love this recipe

If you are still not convinced that this is a great salad to add to your everyday eating, then consider this: each serving of this recipe has only 36 grams of carbohydrates and 5 grams of fiber. Moderate amounts of carbohydrate, along with a good amount of fiber, make this salad an excellent choice for diabetes management.

In addition, this recipe has no cholesterol as it doesn’t contain any animal products and has a good amount of monounsaturated fat, which is great for your heart health. Both of these factors make this salad a good choice for managing your blood cholesterol levels. 

Additionally, this red lentil pasta salad is also a good choice if you have kidney disease (CKD). It contains only 13 grams of protein and has moderate amounts of potassium, phosphorus, and sodium.

Ingredients

Here are the ingredients used in this red lentil pasta salad:

  • Pasta: This recipe uses red lentil pasta, which is a great alternative to regular pasta as it is higher in plant-based protein and fiber.

  • Vegetables: This salad has green beans, cherry tomatoes, cucumbers, red onion, and spring mix.
Red lentil pasta with green beans vegetables and pasta
Red lentil pasta with green beans – tomatoes, pasta, cucumbers, green beans
Red lentil pasta with green beans spring mix
Red lentil pasta salad with green beans – Spring mix
  • Toppings: I have used walnuts. Feel free to add other nuts and seeds based on your preferences. 
  • Seasoning: The seasoning for this salad is made from dijon mustard, olive oil, lemon juice, salt, balsamic vinegar, and ground pepper.
Red lentil pasta salad with green beans ingredients for seasoning
Red lentil pasta salad with green beans – Ingredients for seasoning

How to make red lentil pasta salad with green beans

This pasta salad is really easy to make. Once you have gathered the ingredients, it comes together very quickly.

  • Cook pasta according to the directions on the package.
  • Bring a pot of water to a rolling boil. Add the green beans and blanch for 2–3 minutes, or longer if needed. Remove the beans from the heat and immediately plunge them in ice cold water to stop them from cooking further.
Red lentil pasta cook pasta and beans
Cook pasta according to instructions. Blanch beans and plunge in cold water.
  • In a large salad bowl, add the pasta, green beans, cherry tomatoes, cucumbers, red onions, walnuts, and spring mix.
Red lentil pasta salad - ingredients in bowl
Add all the vegetables, pasta, and walnuts to a large bowl.
  • In a small bowl, whisk together dijon mustard, olive oil, lemon juice, salt, balsamic vinegar, and ground pepper to make the seasoning.
  • Pour the seasoning over the salad and toss gently to coat the vegetables and pasta with the seasoning.
Red lentil pasta salad with green beans with seasoning
Red lentil pasta salad with green beans and seasoning
  • Serve as a side dish or as a light meal.
Red lentil pasta salad with green beans served in a bowl
Red lentil pasta salad with green beans served in a bowl
Red lentil pasta with green beans recipe card

Red Lentil Pasta Salad With Green Beans

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
A simple yet satisfying Red Lentil Pasta Salad With Green Beans is diabetes-friendly, cholesterol-friendly and good for chronic kidney disease (CKD). It is made from lentil pasta, cherry tomatoes, cucumbers, green beans, olive oil, walnuts, balsamic vinegar, and dijon mustard.
5 from 5 votes
Prep Time 15 minutes
Cook Time 5 minutes
Course Salad
Cuisine American
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 cup red lentil pasta
  • 1/2 lb green beans
  • 1 cup cherry tomatoes halved
  • 1 cup cucumbers thinly sliced
  • 2 tbsp red onion finely chopped
  • 4 oz spring mix prewashed and dried
  • 1/4 cup walnuts broken into small pieces
  • 1 tsp dijon mustard
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1/2 tsp salt
  • 1 tbsp balsamic vinegar
  • 1/4 tsp ground pepper

Instructions
 

  • Cook pasta according to the directions on the package.
  • Bring a pot of water to a rolling boil. Add the green beans and blanch for 2–3 minutes, or longer if needed. Remove the beans from the heat and immediately plunge them in ice cold water to stop them from cooking further
  • In a large salad bowl, add the pasta, green beans, cherry tomatoes, cucumbers, red onions, walnuts, and spring mix.
  • In a small bowl, whisk together dijon mustard, olive oil, lemon juice, salt, balsamic vinegar, and ground pepper to make the seasoning.
  • Pour the seasoning over the salad and toss gently to coat the vegetables and pasta with the seasoning.
  • Serve as a side dish or as a light meal.

Nutrition

Calories: 300kcalCarbohydrates: 36gProtein: 13gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 321mgPotassium: 396mgFiber: 5gSugar: 4gPhosphorus: 129mg
Keyword cholesterol friendly, Diabetes Friendly, Kidney Friendly
Tried this recipe?Let us know how it was!

Are green beans anti inflammatory?

Green beans, also known as string beans, are indeed considered an anti-inflammatory food. This means they contain nutrients and compounds that can help to reduce inflammation in the body.

Here are some reasons why green beans can have anti-inflammatory properties:

Vitamin K and Vitamin A: Green beans are a good source of vitamin K and vitamin A, both of which have anti-inflammatory properties.

Antioxidants: Green beans contain various antioxidants, including flavonoids and carotenoids, which can help to combat oxidative stress and reduce inflammation.

Fiber: The dietary fiber in green beans can support gut health, and a healthy gut can play a big role in managing inflammation in the body.

Archana Singh, PhD

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