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.
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Jump to:
- 🔍 Quick Look: Crunchy Red Cabbage Lentil Salad
- 👩🏽⚕️ Dietitian's Note
- 👩🏼🌾 Ingredients
- 🌱 Substitutions
- 📝 How to Make Crunchy Red Cabbage Lentil Salad
- ✔️ Storage & Meal Prep
- 🥗 More Lentil Salad Recipes
- 🙋🏽♀️ Recipe FAQs
- 🍽️ More Protein Salad Recipes
- 👩🏽🍳 Made this recipe?
- ⚖️ Convert the Recipe to Metric (g & mL)
- Crunchy Red Cabbage and Lentil Salad Recipe
- 🛍️ Shop Recipe Cookware and Ingredients
- 💬 Comments
🔍 Quick Look: Crunchy Red Cabbage Lentil Salad
- ⏱️ 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.
- Make the dressing in your serving bowl: Grate the garlic and zest the lemon directly into the bowl. Whisk with the dressing ingredients first, then add the salad ingredients for less cleanup and even coating.
- Use warm water for the tahini: If the dressing becomes thick or stiff, keep whisking in warm water a little at a time until smooth.
- Prepare the lentils. Use canned lentils, drained and rinsed, or cook about ⅔ cup dried lentils until just tender. Drain well and measure 2 cups cooked lentils. For extra crunch, pat the lentils dry and roast.
- Shave the cabbage with a Y-peeler: Grate the cabbage directly into the bowl over the dressing. Work across the cut face of a wedge for thin ribbons that catch the creamy dressing. Switch to a cutting board and sharp knife if it becomes too small to hold safely.
- Cool roasted lentils before adding: This keeps the cabbage crunchy and the herbs fresh.
- Add the crunch just before serving: For meal prep, keep the lentils and pumpkin seeds separate until you're ready to eat for a crunchier salad.
✔️ Storage & Meal Prep
Refrigerate in an airtight container for up to 4 days. The cabbage holds up well, but the lentils and seeds soften slightly 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.
🥗 More Lentil Salad Recipes
A no-lettuce, protein-rich, and veggie-packed Lentil Vegan Salad that's perfect for meal prep.
This Quinoa and Lentil Salad delivers 30 grams of plant-based protein and 17 grams of fiber.
My Bean and Chickpea Salad Recipe packs 30 grams of protein and 24 grams of fiber.
This Lentil Salad is the kind of salad I actually look forward to eating for several days.
🙋🏽♀️ Recipe FAQs
Yes. Choose firm lentils, rinse and drain them well, and pat thoroughly dry before roasting.
No. Cooked, cooled lentils work for a softer salad. Roasting adds smoky flavor and crisp edges.
Tahini often thickens when first mixed with lemon juice. Keep whisking while gradually adding warm water until smooth.
🍽️ More Protein Salad Recipes
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Crunchy Red Cabbage and Lentil Salad Recipe
Ingredients
- 2 cups cooked black lentils or French (Puy), or green lentils (or ⅔ cup dry, cooked until al dente, and drained)
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ½ teaspoon salt or to taste (optional)
- Freshly ground black pepper to taste
- Drizzle of olive oil or cooking spray (optional)
For the tahini dressing:
- ¼ cup tahini
- 1 teaspoon lemon zest about one-half lemon
- ¼ cup fresh lemon juice about 1 large lemon
- 1 tablespoon stoneground mustard
- 1 teaspoon maple syrup or to taste
- 1 clove garlic
- 2 tablespoons warm water plus more as needed
- ¼ teaspoon salt or to taste (optional)
For the salad:
- 2 cups finely shredded red cabbage about ¼ medium red cabbage
- ½ cup chopped fresh parsley
- ½ cup chopped fresh dill
- 3 large green onion thinly sliced
- ½ cup raw pumpkin seeds
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EQUIPMENT
- 1 Baking tray optional for roasting lentils
- 1 large bowl
Instructions
- Roast the lentils (optional): Preheat the oven to 400°F. Pat the cooked lentils dry. Transfer to a baking sheet. Toss with garlic powder, smoked paprika, salt (if using), pepper, and a drizzle of oil or cooking spray. Spread evenly and roast for about 20 minutes, or until crisp around the edges, stirring halfway. Let cool.Oil-free roasting: Pat the cooked lentils thoroughly dry. Toss the dry lentils with a splash of vegetable stock, balsamic vinegar, soy sauce, or water mixed with the garlic powder and smoked paprika. Spread in a single layer on a parchment-lined baking sheet. Roast for about 20 minutes, or until crisp around the edges, stirring halfway. Let cool.For extra-crispy lentils: Broil for about 2 minutes at the end of roasting, watching closely to prevent burning.
- Make the dressing: In a large serving bowl, add the tahini, zest the lemon, and add the lemon juice, mustard, maple syrup, and salt (if using). Grate the garlic into the bowl. Gradually whisk, adding warm water until smooth and pourable. Adjust the maple and lemon juice, and season with salt and pepper to taste.
- Add the cabbage: Shave the cabbage into thin ribbons, using a Y-peeler, directly into the bowl with the dressing. Or use a sharp knife and slice it thinly on a cutting board. Then transfer the ribbons to the bowl.
- Combine: Add the cooled lentils, parsley, dill, scallions, and pumpkin seeds. Toss, adjust seasoning, and serve.
Notes
Nutrition
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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Zaundra says
Delicious, refreshing and filling. A great and unique take on salad.
Nisha Melvani, RDN says
Yay! I love this crunchy salad too. Thank you.
Eli says
Pretty obsessed with this one. I’ve had it every day this week! Thank you 😊
Nisha Melvani, RDN says
Awww made my day to hear that! Thank you.
Bri says
Very good salad! Also, a tip for all the parents out there feeding this to their kids…I made this with black sesame tahini and it came out black! I told my kids it was a spooky Halloween salad and they thought it was so much fun. Thanks for this awesome recipe!
Nisha Melvani, RDN says
This is such an awesome tip! Thank you for sharing!
Malorie says
Delicious salad! The only thing I will mention is the recipe seems to be off in serving portion compared to the macros listed. To get the amount of protein and fiber this recipe is about two servings. After I put it through a calculator it made sense because the portion was more a side salad size than a meal salad.
Nisha Melvani, RDN says
Hi. The nutrition per serving is accurate if you use the same ingredients listed and same type of lentils.
Ursula says
Great recipe.
Nisha Melvani, RDN says
Thank you so much.