This easy Pasta Salad Meal Prep with Creamy Beetroot Dressing is delicious, and it’s loaded with nutrients to make you feel amazing! Each serving packs 26 g of protein, 18 g of fiber, and healthy fats from pine nuts and tahini to help keep you full and energized for hours. It’s also a good source of iron, and thanks to the beets, it may support blood flow. Perfect to prep ahead for work or school lunches, or toss it into a big bowl and bring it along to your next potluck.
The creamy beetroot dressing is the same as our Sunset Roasted Cauli Steak, and I highly recommend you check it out if you haven’t already. It’s so colorful and absolutely delicious!
PS: please toast your pine nuts; it tastes so much better! 3 to 4 minutes on a medium heat pan is all they need. I usually toast the whole bag at once, and they keep really well in a jar.
You can roast the red bell pepper yourself, but I chose to use jarred to keep it quick.
Why This Recipe Works
Colorful and Nourishing: Packed with a variety of veggies, this dish is as beautiful as it is nutritious.
Perfect for Meal Prep: Easy to make in advance and stays fresh.
Customizable: Easily adaptable with different veggies or grains.
Rich in Protein: Black lentils add a protein punch.
Unique Flavor: The creamy beetroot sauce offers a delightful taste experience.
Step-By-Step Instructions (Summary)
Cook the wholemeal pasta (I’m using spelt) as per package instructions, then stir in olive oil and allow it to cool. Blanch the broccoli for a crunchy texture. Blend tahini, beetroot, lemon juice, garlic, maple syrup, water, and salt for the dressing. Assemble the salad by layering sauce, pasta, lentils, broccoli, capsicum, cherry tomatoes, parsley, and pine nuts.
Ingredient Notes
Wholemeal Pasta: A great source of fiber. Can substitute with gluten-free pasta.
Black Lentils: Excellent for protein; can use other lentils or beans.
Beetroot: Adds color and is rich in vitamins. Great to improve blood flow.
Tahini: Provides a creamy texture and healthy fats.
Broccoli: Loaded with vitamins K and C, high in fiber.
FAQ
- Can I use a different type of pasta? Yes, any pasta works well in this recipe. You could use pulse pasta to up the protein intake even more.
- Is this recipe nut-free? If you skip the pinenuts, you could replace them with pumpkin seeds.
- How long does this salad last in the fridge? Up to 4 days when stored properly.
- Can I add extra veggies? Feel free to add your favorites. Some finely diced red onion, and fresh basil would be lovely.
- Is this recipe suitable for kids? Yes, it’s kid-friendly and customizable.
Variations and Tips
Add Crunch: Top with more seeds or nuts for extra texture.
Spice it Up: Include chili flakes or black pepper in the sauce for a kick.
Storage Tip: Make sure to follow the suggested order and use a small container for longer freshness.
Quick Prep: Use canned lentils to save on prep time.
Versatile: Swap the fresh herbs, parsley, dill or fresh basil; all work well. Use your favorite veggies and pasta shape (farfalle, fusilli, or penne would be great!), or add some black olives.
Serving Suggestion: Great with a side of crusty bread.
If you like this recipe, you will love our Viral Crispy Pasta Salad (High-Protein), or High-Protein Lasagna Meal-Prep,
Why You’ll Love This Meal Prep Recipe TLDR
- Vibrant
- Nutrient-Rich
- Protein-Packed
- Flavorful
- Easy-to-Make
Pasta Salad Meal Prep with Creamy Beetroot Dressing
Equipment
Ingredients
- 12.5 oz (350 g) wholemeal pasta - (I used spelt)
- 2 cups (180 g) broccoli - chopped into florets
- 2 cups (400 g) black lentils - cooked
- 1 cup (150 g) jarred red bell pepper - thinly sliced
- 2 cups (275 g) cherry tomatoes - chopped in half
- ¼ cup (15 g) fresh parsley - finely chopped
- 2 tbsp (20 g) pine nuts - toasted
Creamy Beetroot Dressing
- 2 tbsp (30 g) hulled tahini
- 5.2 oz (150 g) beetroot - cooked
- ¼ cup (60 ml) lemon juice
- 1 garlic cloves - peeled
- 1 tbsp (15 ml) maple syrup
- ¼ cup (60 ml) water
- sea salt flakes - to taste
Instructions
- Prepare the pasta: Cook the pasta according to the packet instructions. Drain, then rinse under cold water until completely cooled to prevent sticking.
- Blanch the broccoli: Start by bringing a pot of water to a boil. While it heats, prepare a large bowl filled with ice water. Once the water is boiling, add the broccoli and cook for 2 minutes. Drain immediately and transfer the broccoli to the ice water to stop the cooking. Let it cool completely, then drain well.
- Prepare the Creamy Beetroot Dressing: Blend the tahini, beetroot, lemon juice, garlic, maple syrup, water, and a pinch of salt, until smooth.
- Assemble: Prepare 4 containers, layer the sauce, pasta, lentils, broccoli, red bell pepper, tomatoes, parsley, and toasted pine nuts in a bowl. When ready to eat, mix well, adjust salt to taste, and enjoy!
Video
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Hello Sarah
Please can you advise if you can freeze the sauce so i can add freshly cooked pasta once defrosted .
Love making your recipes. Thank you
I have not tried, but I think you could, if you want to give it a go, I would let it thaw completely in the fridge, then mix well as it might seperate. Let us know how you go 💚
My son (who is vegan) popped up unexpectedly on Sunday and I just happened to have two portions of this left! Neither of us love beetroot, but it was really good! I added sliced, semi-dried black olives and a little dried rosemary.
What great timing! Thank you for sharing Saffie 💚 I love the idea of adding olives in there x
Love the beet dressing!
Do you have the nutritional information for just the dressing? Thank you. I love your recipes.
Hi Nancy, we don’t have a specific page just for the dressing, but I have been thinking of making a category with just our sauces and dressings (and their nutritional information of course!), would you find that helpful?
Hi. Yes a seperate section just for dressings and sauces would be great! Love your recipes. Thank you!!
Noted 💚
Quick question on the lentils.. how do you cook them?
Hi Nina, you can use canned lentils, just rinse them well and they’re ready to go. If you’d like to cook them from scratch, add them to a large pot of boiling salted water, then reduce the heat and simmer uncovered for 20–25 minutes until tender but not mushy.
Drain any excess liquid. For extra flavor, cook them in vegetable broth and add aromatics like garlic, onion, or bay leaf.
I have a question what kind of tahini did you use? Did you make your own
No I did not make my own, I use a store-bought one from Chef Choice (I get it from Haris Farms), it’s super runny and not too strong in taste.
How much maple syrup?
I love your recipes!!
Oupsy, thank you for pointing that out, I’ve updated the recipe card now, it’s 1 tbsp! I’m so happy you like the recipes, this pasta salad is such a good one, let me know if you try it 💚
Hi, I have been collecting your recipes for some time now, and also tried some of them, I like them a lot.
I’m looking forward to start with Meal prepping.
About this recipe – I am a bit confused about the first ingredient; it says 12.5 g (350 g) wholemeal pasta. Which weight should it be?
Hi Inger, I’m so happy you’re enjoying the recipe! Thank you for bringing this to my attention, the recipe was meant to say 12.5 oz (350g), I’ve fixed, it now, hope you love it 💚
Thank you for replying to my question recently. Here´s another one;
what size of jar are you using for prepping salad for one person? I have to renew my collection of jars, so good to know beforehand…
Anytime lovely! The one is this video are 600ml size they are from Ikea. I also have some that are 750ml from Decor 🙂
Recipe sounds delicious! FYI pine nuts aren’t technically a nut but a seed, therefore this recipe is already nut free.
That’s so interesting, thanks for sharing, I’ve just been into a pine nut deep dive now, and it is indeed a seed 😅 It seems that the FDA still classify it as a tree nut for allergen purpose
I want to make this, but I don’t have pasta on hand, could I use brown rice instead?
Absolutely, hope you love it 💕