High-Protein Meal-Prep Salad

5 from 30 votes

Healthy High-Protein Meal-Prep Salad–Your weekly insurance for getting enough protein, iron, heart-healthy fats, antioxidants, and nutrients. Plus, anti-aging ingredients for boosting longevity.

Prep Time13

Cook Time2

Total Time15

Course: Main Course, Salad, Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 473kcal

Author: Nisha Melvani

Ingredients

1 cup uncooked French lentils or brown, or green
1 cup uncooked kamut or farro, barley, or quinoa
1 medium bunch kale curly or lacinato, tough stems removed, chopped
½ medium red cabbage or green, white, or savoy cabbage, chopped
4 green onions thinly sliced (green and white parts)
Drizzle of extra-virgin olive oil optional
3 cloves garlic optional
⅓ cup raw pumpkin seeds optional
2 tablespoons hemp hearts optional
1 ½ tablespoons capers (preferably low-sodium), rinsed (optional)

For the dressing:

½ cup tahini
3 tablespoons balsamic vinegar
2 teaspoons Dijon mustard or wholegrain mustard
2 teaspoons maple syrup
1 teaspoon garlic powder
2 teaspoons dried herbs (marjoram, oregano, or Italian)
6 tablespoons cold water
2 lemons juice (or to taste)

Instructions

Cook the lentils and grain (farro, kamut, barley, or quinoa) separately according to the directions on the packet until al dente. Strain in a large fine mesh strainer and run under cold water. Set aside.
Cook the chopped veggies (optional): Transfer the chopped kale, cabbage, and green onion to a large saucepan. Add a drizzle of extra-virgin olive oil and press the garlic into the saucepan. Cook over low heat for about 3 minutes, or until some of the kale is lightly wilted, stirring constantly.
Combine: Transfer the kale, cabbage, green onion, kamut, lentils, pumpkin seeds, hemp hearts, capers, barberries, and long pepper powder to a large bowl.
Make the dressing: Combine the tahini, balsamic vinegar, Dijon, maple syrup, and garlic powder in a medium bowl or jar with a tight-fitting lid. Add dried herbs as desired. Whisk well until the tahini starts to seize. Then add the cold water, 2 tablespoons at a time. Add fresh lemon juice to taste.
For serving: Add the dressing to the salad, and freshly ground black sesame seeds.

Notes

Optional Longevity Ingredients: 2 tablespoons barberries, 1 to 1 ½ teaspoons long pepper powder, and ground black cumin seeds to taste.
Slightly cooking the kale, cabbage, and green onion is optional but adds numerous health benefits of both cooked and raw kale, and garlic. It also tastes more palatable. Heat briefly without overcooking.
See blog post for storage.

Nutrition