recipes3 min read

Penne with Artichokes, Leeks, and Lentils

2026-03-07

#vegetarian#vegan-option#high-fiber#high-protein#mediterranean#dinner#gut-friendly

Penne with Artichokes, Leeks, and Lentils

A hearty whole grain pasta dish with tender leeks, artichoke hearts, and protein-rich lentils in a creamy tahini lemon sauce.

2026-03-07 • 3 min read

Prep Time
10 min
Cook Time
25 min
Servings
4

Nutrition (per serving)

Calories: 380
Protein: 16g
Carbs: 58g
Fat: 10g

* Nutritional values are estimates

Ingredients

  • 8 oz penne pasta, whole grain
  • 2 tbsp olive oil
  • 1/2 cup chicken broth
  • 2 cups leeks, green parts only, sliced (can use 2 tbsp of the white parts if tolerated)
  • 1 lemon
  • 1 jar artichoke hearts (12 oz or less)
  • 1/2 cup green lentils
  • 2 tbsp tahini
  • 1 tbsp garlic scapes
  • 3 tbsp scallions, chopped
  • 2 tbsp fresh parsley, chopped

Instructions

  1. Cook pasta and lentils separately per package directions. Drain both.
  2. In a pan, heat olive oil over medium-high heat.
  3. Add leeks, garlic scapes, and scallions and cook until just softened. Don't overcook.
  4. In a small bowl, whisk together lemon zest and 1 tbsp of juice (if tolerant) with tahini.
  5. Return pasta to the pot and stir in the tahini sauce, chicken broth, artichoke hearts, cooked lentils, and parsley.
  6. Combine well and serve immediately in bowls.
Tags: vegetarian, vegan-option, high-fiber, high-protein, mediterranean, dinner, gut-friendly
Recipe adapted from: Forks over Knives - From Mary Margaret Chappell

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
10 min
🔥
Cook Time
25 min
🍽️
Servings
4

Nutrition per Serving

380
calories
16g
protein
58g
carbs
10g
fat

* Nutritional values are estimates

Ingredients

  • ✓8 oz penne pasta, whole grain
  • ✓2 tbsp olive oil
  • ✓1/2 cup chicken broth
  • ✓2 cups leeks, green parts only, sliced (can use 2 tbsp of the white parts if tolerated)
  • ✓1 lemon
  • ✓1 jar artichoke hearts (12 oz or less)
  • ✓1/2 cup green lentils
  • ✓2 tbsp tahini
  • ✓1 tbsp garlic scapes
  • ✓3 tbsp scallions, chopped
  • ✓2 tbsp fresh parsley, chopped

Instructions

  1. 1Cook pasta and lentils separately per package directions. Drain both.
  2. 2In a pan, heat olive oil over medium-high heat.
  3. 3Add leeks, garlic scapes, and scallions and cook until just softened. Don't overcook.
  4. 4In a small bowl, whisk together lemon zest and 1 tbsp of juice (if tolerant) with tahini.
  5. 5Return pasta to the pot and stir in the tahini sauce, chicken broth, artichoke hearts, cooked lentils, and parsley.
  6. 6Combine well and serve immediately in bowls.

Recipe adapted from: Forks over Knives - From Mary Margaret Chappell

Why This Recipe Works

This plant-forward pasta combines the earthy flavors of lentils with tender artichokes and sweet leeks, all brought together with a creamy tahini-lemon sauce. It's a satisfying, nutrient-dense meal that's gentle on the digestive system while providing complete protein and plenty of fiber.

Health Benefits

  • Complete protein: Whole grain pasta plus lentils provide all essential amino acids
  • High fiber: Supports digestive health and keeps you feeling full
  • Heart-healthy fats: Tahini and olive oil provide beneficial fats
  • Prebiotic-rich: Artichokes and leeks feed beneficial gut bacteria
  • Anti-inflammatory: Fresh herbs and olive oil reduce inflammation
  • Low-FODMAP friendly: Uses scallion greens and garlic scapes instead of onions and garlic

Ingredient Notes

  • Leeks: Use only the white and light green parts; wash thoroughly to remove dirt
  • Garlic scapes: The mild, curly shoots of garlic plants; more digestible than garlic cloves
  • Scallions: Green tops are low-FODMAP; avoid white bulbs if sensitive
  • Tahini: Sesame seed paste that adds creaminess and nutrition
  • Artichoke hearts: Use canned or jarred for convenience; drain well
  • Green lentils: Hold their shape better than red lentils when cooked

Cooking Tips

  • Don't overcook vegetables: Keep leeks tender but not mushy
  • Whisk tahini well: Make sure lemon and tahini are fully emulsified
  • Reserve pasta water: If sauce is too thick, add a splash to thin it
  • Warm bowls: Helps keep pasta hot when serving
  • Fresh is best: This dish is tastiest served immediately

Modifications

  • Vegan option: Replace chicken broth with vegetable broth
  • Gluten-free: Use your favorite gluten-free pasta
  • Skip lemon: Omit if citrus triggers reflux; add a splash of white wine vinegar instead
  • Add greens: Stir in fresh spinach or arugula at the end
  • Protein boost: Top with grilled chicken or shrimp
  • Nut-free: Replace tahini with sunflower seed butter
  • Different pasta: Try rotini, fusilli, or farfalle

Serving Suggestions

  • Serve with a side of roasted vegetables
  • Top with fresh herbs like basil or dill
  • Add a sprinkle of nutritional yeast for extra umami
  • Pair with a crisp green salad
  • Garnish with toasted pine nuts for extra crunch

Storage Tips

  • Store leftovers in an airtight container for up to 3 days
  • Reheat gently with a splash of broth to prevent drying out
  • Can be enjoyed cold as a pasta salad
  • Not recommended for freezing due to pasta texture changes