Get 67% of Your Daily Value for Iron-

This Crunchy Red Cabbage Lentil Salad packs 34 grams of protein and 24 grams of fiber, plus ~67% of the Daily Value for iron.

Red Cabbage Lentil Crunch Salad combines smoky roasted lentils, finely shaved cabbage, crunchy pumpkin seeds, and fresh herbs in a creamy lemon tahini dressing. Tangy, nutty, and full of texture, this satisfying vegan salad leaves you full for hours. Make the dressing right in your serving bowl for easy clean-up.

• ⏱️ Prep Time: 10 minutes
• 🎛️ Cook Time: 20 minutes
• 👥 Servings: Makes 4 servings
• 📊 Calories: ~520 kcal
• 💪🏼 Nutrition: 34 grams of protein and 24 grams of fiber, ~67% of the Daily Value for iron
• 👩🏽‍🍳 Flavor Profile: Smoky, nutty, and lemony, with fresh dill, mild onion flavor, and plenty of crunch.
• ⭐ Difficulty: Easy. Roast the lentils while you make the dressing and prepare the vegetables. Whisk the dressing and toss the salad in the same bowl.

👩🏽‍⚕️ Dietitian’s Note

This salad brings several iron-rich plant foods together. Lentils, tahini, pumpkin seeds, and parsley all contribute iron, while lentils and seeds also supply protein and fiber.

The pairing helps with absorption. Lemon juice, raw red cabbage, and parsley contribute vitamin C, which helps your body absorb the nonheme iron found in plant foods. Add them fresh after roasting the lentils to preserve their flavor and vitamin C.

Garlic and scallions add flavor and potentially useful allium compounds. Green onion and garlic can improve iron bioaccessibility from plant foods.

The salad also supplies magnesium, copper, and zinc, with pumpkin seeds contributing much of the magnesium and the lentils, tahini, and seeds contributing copper and zinc.

Why You’ll Love This Recipe:

This Crunchy Red Cabbage Lentil Salad is delicious and easy to make. Plus, it’s:

• Crunchy: Roasted lentils, delicate cabbage ribbons, and pumpkin seeds.
• Creamy, bright dressing: Lemon, tahini, and mustard with just enough maple syrup to balance the tang.
• Packed with fresh herb flavor: Generous amounts of parsley and dill make every bite delicious.
• Nutrient-packed: Plant protein, fiber, iron, magnesium, copper, and zinc.
• Easy to assemble: Whisk the dressing and toss the salad in the same bowl.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.

• Black or French lentils: Hold their shape well and develop crisp edges when roasted. Start with cooked lentils that are tender but firm.
• Garlic powder and smoked paprika: Give the lentils their savory, smoky flavor.
• Tahini: Creates a rich, creamy dressing. Stir the jar well before measuring.
• Lemon juice and zest: Add tang and bright citrus flavor.
• Stoneground mustard: Gives the dressing a savory bite.
• Fresh garlic: Grate it finely so it blends into the dressing.
• Maple syrup: Balances the lemon and mustard.
• Red cabbage: Shave finely for delicate ribbons that catch the dressing.
• Parsley and dill: Add fresh flavor without needing extra dressing.
• Scallions: Bring a mild onion bite.
• Raw pumpkin seeds: Use shelled pumpkin seeds, also called pepitas, for nutty crunch.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Black lentils: Substitute French green (Puy) or regular green lentils, canned or cooked from dry.
• Stoneground mustard: Use Dijon mustard for a smoother dressing.
• Maple syrup: Substitute date syrup or agave or omit for a sharper dressing.
• Red cabbage: Green cabbage also works.
• Dill: Replace with additional parsley, mint, or basil.
• Pumpkin seeds: Substitute raw sunflower seeds.
• Oil-free: Skip the optional oil and roast on parchment paper.

📝 How to Make Crunchy Red Cabbage Lentil Salad

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

✔️ Storage & Meal Prep

Refrigerate in an airtight container for up to 4 days. The cabbage holds up well, but the lentils and seeds soften once dressed.

For maximum crunch, keep the dressing, cabbage and herbs, roasted lentils, and pumpkin seeds separate until serving. Refrigerate the lentils and prepared vegetables. Thin chilled dressing with a little warm water as needed.

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Red Cabbage and Lentil Crunch Salad Recipe

Nisha Melvani

Crunchy Red Cabbage Lentil Salad with creamy lemon tahini dressing, fresh herbs, and pumpkin seeds. Packed with plant protein, fiber, and iron.

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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