High-Protein Shaved-Brussels Sprouts & Celery Salad by a Registered Dietitian Nutritionist. This refreshing, nutrient-packed salad combines shaved Brussels sprouts, protein-rich lentils, and a creamy miso-tahini dressing for a simple yet deeply satisfying meal. It is rich in fiber, antioxidants, and plant compounds that help fight cancer, reduce inflammation, and promote long-term health.
Nutritionist's Note:
"Brussels sprouts belong to the cruciferous family-the same powerhouse group as broccoli, kale, and cabbage-known for containing sulforaphane and indole-3-carbinol, compounds shown in research to help the body neutralize carcinogens and protect DNA from damage. Pairing them with lentils not only boosts protein and iron but also adds prebiotic fiber to support a healthy gut microbiome."
Jump to:
- 👩🏼🌾 Ingredients & Health Benefits
- 🥬 Substitutions
- 📝 Tips for Making Shaved Brussels & Lentils Salad
- Shaved Brussels Sprouts & Celery Salad Recipe
- ⚖️ Convert the Recipe to Metric (g & mL)
- ✔️ Storage & Reheating Tips
- 🥗 More Healthy Salads to Try
- 🙋🏽♀️ Recipe FAQs
- 🛒 Shop Recipe Cookware and Ingredients
- 👩🏽🍳 Made this recipe?
- 🍽️ Related Recipes
- 💬 Comments
👩🏼🌾 Ingredients & Health Benefits
As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.
- Cruciferous protection (Brussels sprouts): Brussels sprouts are one of the most studied anti-cancer vegetables. Their glucosinolates convert to isothiocyanates, like sulforaphane, which help the body detoxify carcinogens and suppress tumor growth. Regular intake of cruciferous vegetables has been associated with a lower risk of several cancers.
- Apigenin from celery: Celery provides apigenin, a flavone studied for its ability to reduce inflammation, regulate cell growth, and inhibit angiogenesis-the process by which tumors form new blood vessels.
- Flavanols from apples: Apples contain high levels of flavanols such as quercetin and epicatechin, powerful antioxidants that may improve endothelial function, reduce LDL oxidation, and support heart and brain health.
- Polyphenols from dates: Dates contribute polyphenols, especially phenolic acids and flavonoids, that have been shown to reduce oxidative stress and inflammation. Despite their sweetness, studies suggest that dates may support better glycemic control than refined sugars due to their fiber and antioxidant profile.
- Plant protein and fiber synergy (lentils & hemp hearts): Lentils and hemp hearts supply steady, slow-digesting protein and fiber that promote satiety, muscle recovery, and stable blood sugar levels. Their iron, zinc, and magnesium content also support mitochondrial energy production-key for both metabolism and cellular repair.
- Miso-tahini dressing with microbiome benefits: Miso offers probiotic benefits that support digestion and immune function, while tahini provides calcium and healthy fats for hormone balance. Together with the vinegar and ginger, they enhance nutrient absorption and add anti-inflammatory depth.
See the printable recipe card below for quantities.
🥬 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Brussels Sprouts: shredded kale or cabbage
- Tofu: Tempeh for a firmer texture and higher protein, or chickpeas for a soy-free option.
- Apple: pear or pomegranate
- Dates: unsweetened dried cranberries or dried apricots
- Lentils: chickpeas or edamame
- Hemp Hearts: walnuts or pumpkin seeds
- Tahini: almond butter or cashew butter
- Rice Vinegar: apple cider vinegar
📝 Tips for Making Shaved Brussels & Lentils Salad
These additional tips will help you get the best results from this recipe.
- Lentils: Green, brown, or black (Beluga) lentils all work-black hold their shape best. Avoid red lentils, which turn mushy. Cook them until just tender.
- Brussels: Use a food processor fitted with the S blade or a mandoline for fine, even shreds. Otherwise, slice thinly with a Chef's knife.
- Medjool dates: Slice lengthwise to remove pits, then finely chop with a sharp knife so they blend evenly into the salad.
- Dressing: Mix tahini with vinegar first to loosen, then add miso, tamari, and the remaining ingredients for a smooth, creamy texture.
- Flavor & texture: Toss the salad just before serving. Optional: Let it rest for 10 minutes so the dressing slightly softens the Brussels sprouts and deepens the flavor.
- Apple: Choose a crisp, sweet-tart variety like Honeycrisp, Fuji, or Pink Lady. Dice it just before serving or toss with a splash of vinegar or lemon juice to keep it crunchy and prevent browning.
Shaved Brussels Sprouts & Celery Salad Recipe
Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from Cooking for Peanuts.
Ingredients
- 2 cups shaved Brussels sprouts (about ½ pound Brussels)
- ¾ cup thinly sliced celery about 7-8 small stalks
- ½ large apple preferably crisp, sweet-tart, roughly chopped
- 2 Medjool dates chopped, or unsweetened dried cranberries to taste
- 1 ⅓ cup cooked lentils French, green, black, or brown
- 1 tablespoon nutritional yeast
- 2 tablespoons hemp hearts
Dressing:
- 4 ½ tablespoons rice vinegar or apple cider vinegar
- 3 tablespoons tahini
- 1 ½ tablespoons tamari or soy sauce, reduced sodium
- 1 ½ tablespoons mellow miso
- 1 teaspoon date syrup or maple syrup, plus more to taste
- 1 large clove garlic
- ½ inch fresh ginger grated
- 1 tablespoon water plus more as needed
Instructions
- Cook the lentils: Rinse the dry lentils. Add to a pot with water and bring to a boil. Reduce the heat to low and simmer for 15 to 25 minutes until just tender, but not mushy. Drain any excess water and let them cool before adding to the salad.
- Prepare the produce: Trim the ends of the Brussels sprouts and shave them using an S-blade in the food processor, or slice them thinly with a Chef's knife. Thinly slice the celery and dice the apple.
- Make the dressing: Whisk together the rice vinegar, tahini, maple syrup, miso, tamari, ginger, garlic, and water until creamy. Add water gradually until the dressing reaches your desired consistency.
- Assemble the salad: In a large bowl, combine shaved Brussels sprouts, celery, apple, dates, lentils, hemp hearts, and nutritional yeast.
- Toss and serve: Add the dressing gradually, tossing to coat. You may not need all the dressing.
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.
⚖️ Convert the Recipe to Metric (g & mL)
Use these AI tools to do this:
✔️ Storage & Reheating Tips
These simple steps preserve flavor, texture, and the powerful nutrients.
- Store the salad in an airtight container in the fridge for up to 3 days. The flavors deepen as it sits.
- For the best texture, keep the dressing separate and toss before serving.
- This salad is designed to be enjoyed chilled or at room temperature-no reheating needed.
🥗 More Healthy Salads to Try
Warm Brussels Sprout Salad with Lentils: A comforting salad with crispy potato croutons. Rich in plant-based protein, vegan, and gluten-free. Optional method for increasing gut-healthy resistant starch for a low-glycemic meal!
Shaved Brussels Salad: A creamy, tangy dressing that takes this salad to the next level. It's quick, easy, and healthy.
Vegan Roasted Veggie Orzo Salad: Crispy roasted chickpeas and toasted walnuts add a delicious crunch to this warm and comforting salad.
Edamame Cucumber Salad: Loaded with essential amino acids, fiber, and flavor. Made with edamame, crunchy veggies, and a zesty sesame-ginger dressing.
🙋🏽♀️ Recipe FAQs
Yes. If you prefer not to eat raw Brussels sprouts, lightly steam or roast them before adding to the salad. For steaming, cook 3-4 minutes until just tender but still bright green. For roasting, toss with a little water or broth (no oil needed) and bake at 400°F (200°C) for about 10-12 minutes. Let them cool before combining with the other ingredients so the salad stays crisp.
Brussels sprouts are rich in glucosinolates that convert to sulforaphane, a compound shown to help the body detoxify carcinogens and protect cells from DNA damage.
Celery adds a refreshing crunch and contains apigenin-a flavonoid studied for its anti-inflammatory, antioxidant, and potential anti-cancer properties. It balances the richness of the tahini dressing while adding subtle flavor and extra hydration.
🛒 Shop Recipe Cookware and Ingredients
Note: As an Amazon Associate, I earn from qualifying purchases.
Nisha's Favorites
Get my tried-and-true products.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Shaved Brussels Sprouts & Celery Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Lara says
Easy to make and simply delicious! Most time consuming part is getting the Brussel sprouts shredded. If you have a food processor, it does help. Great combination of flavors and textures.
Nisha Melvani, RDN says
So glad you enjoyed this healthy salad! Yes, using a processor to chop is super helpful. Thank you.
Lora McKay says
I tried this recipe last night and it is great. Thank-you! Do you have any suggestions for meals that I can use the left over sauce on? Does it pair with any of your other recipes?
Nisha Melvani, RDN says
It is very versatile. It will go well with my Thanksgiving Salad https://cookingforpeanuts.com/thanksgiving-salad/
January says
Yum! Yum! Yum!!! So delicious & so nourishing! I sprouted my lentils & that sprouted flavor is great in this salad too. Thank you for these healthy recipes. I’m at the beginning of my health journey(6 months in) learning to feed myself well & I am so happy to have found your page. I know I can trust your recipes w/out having to figure out substitutes. ♥️ Be well!
Nisha Melvani, RDN says
Thank you for your kind comment. So excited for your journey!
Henriette says
So delious (and I otherwise do not like brussel sprouts). I used saitan based ‚bacon‘ to increase protein. Thank you for this great dish and the helpful explanation.
Nisha Melvani, RDN says
Love the addition of seitan bacon! I am so glad you like the Brussels here.
Laurie says
I made this salad tonight and it is so delicious! It took no time and plenty left over!
Nisha Melvani, RDN says
Thank you for letting me know. I am so glad you are enjoying this healthful salad.
Natalie says
This was SO good! Perfect combination of flavor and textures. I’ll be making this again soon. Very filling.
Nisha Melvani, RDN says
So happy to read that you enjoyed this healthy salad. Thank you.
Phil Daley says
This salad is incredibly delicious! A definite keeper and it’s going in my rotation.
I substituted the apple with a pear. There’s something magical about the combination Brussels sprouts and fresh pear chunks. I also used dried cranberries and dried blueberry. And I sprinkled some raw pumpkin seeds into it as well. Nutritional yeast and hemp hearts also compliment the other flavours beautifully without standing out too much.
The dressing is spectacular. I opted for good maple syrup as the sweetener.
It’s dense, delicious, and so nutritious. I’m also surprised that the fat content is as low as it is. Excellent protein and fibre content. And so easy and quick to pull together with a food processor for the prep. No excuse not to try this one.
Thanks so much, Nisha, for this one. Very grateful.
Nisha Melvani, RDN says
I am so grateful to you for taking the time to try the recipe and for leaving such a detailed and thoughtful comment. Thank you very much.