Red Cabbage Crunch Salad with Sweet Potato and Lentils

Red Cabbage Crunch Salad with Sweet Potato and Lentils is a bright, crunchy bowl you can eat any day. It mixes shredded red cabbage, roasted sweet potato, cooked lentils, and a tangy tahini-sumac dressing. This salad is a healthy, filling choice that stays fresh for days. It is a great mix of fiber, plant protein, and vitamins. If you like salads that feel like a meal, you will like this one. If you enjoy sweet and salty blends, try a similar idea in the sweet and spicy chicken peach salad for another tasty plate.

This recipe works well for people who want to eat cleaner. It is gluten free and high in fiber. It can be a high protein meal when you add extra lentils or a lean protein. It is also a lighter option for a busy day. This salad fits many needs: quick lunch, side dish, or part of a balanced dinner.

WHY YOU WILL LOVE THIS RECIPE

• It is full of color and crunch. Red cabbage gives a firm bite that stays fresh.
• It is a healthy version of a bowl meal. The ingredients are full of nutrients and low in processed parts.
• It is great for meal prep. Make a big batch and eat it for lunches all week.
• It is a lighter option that still fills you up. The fiber and protein help keep you full for hours.
• It supports weight loss goals when portioned well because it is high in fiber and lower in added sugar.

This salad is also gluten free and can be low calorie if you watch the dressing amount. The lentils add plant protein so the bowl feels complete. For people who want a meal that can cover work lunches and a quick dinner, this is a very good choice.

HOW TO MAKE Red Cabbage Crunch Salad with Sweet Potato and Lentils

Making this salad is simple. Roast the sweet potatoes first so they are soft and slightly sweet. While the potatoes roast, slice the cabbage and onion. Cook the lentils ahead or use canned lentils for speed. Mix everything with the tahini-sumac dressing and let the flavors sit for a few minutes. The dressing adds creaminess without heavy mayo, so it is a lighter option that still tastes rich.

You can make a healthy version by lowering oil or using less tahini. For a high protein meal, add extra lentils, chickpeas, grilled chicken, or feta cheese. If you want to speed up roasting, you can use an air fryer for the sweet potatoes. The salad holds up well and is great for meal prep.

EQUIPMENT NEEDED

• Baking sheet or air fryer basket
• Sharp knife and cutting board
• Large mixing bowl
• Small bowl or jar for dressing
• Spoon or whisk for mixing
• Measuring cups and spoons

Ingredients You’ll Need :

• 2 cups red cabbage, shredded
• 1 1/2 cups green or brown lentils, cooked
• 2 medium sweet potatoes
• 1 tbsp olive oil
• 1/2 tsp salt
• 1 small red onion, thinly sliced
• 1/3 cup dried cranberries
• 1/3 cup parsley, chopped

Dressing:

• 2 tbsp tahini
• 1 tbsp olive oil
• juice of 1/2 lemon
• 1/3 tsp salt
• 1 1/2 tsp sumac
• 1 tbsp water

STEP-BY-STEP INSTRUCTIONS :

1. Preheat your oven to 400 degrees F (200 degrees C). Cut the sweet potato into wedges and place them on a baking sheet. Toss with olive oil and salt, spreading in a single layer. Roast for 25-30 minutes until golden and tender, then let cool.
2. Thinly slice the red cabbage and onion, and chop the parsley.
3. In a large bowl, combine the shredded cabbage, onion, lentils, parsley, cranberries, and roasted sweet potatoes.
4. In a small bowl, whisk together olive oil, tahini, lemon juice, sumac, salt, and water. Adjust to taste.
5. Pour the dressing over the salad and toss gently to combine.
6. Serve and enjoy!

HOW TO SERVE Red Cabbage Crunch Salad with Sweet Potato and Lentils

Serve this salad chilled or at room temperature. A good single portion is about 1 1/2 to 2 cups for a main meal, and 3/4 to 1 cup as a side. If you are watching calories for weight loss, keep the dressing to 1 to 2 tablespoons per serving. This salad fills you up with fiber and plant protein, so smaller portions feel satisfying.

For a balanced plate, add a lean protein like grilled chicken or baked fish on the side. If you want a vegetarian high protein meal, top the salad with extra lentils or roasted tempeh. A small scoop of cooked quinoa or a slice of whole grain bread can round out the meal without adding too many calories.

You can also pair the salad with a warm side like roasted potatoes for a cozy meal. Try it with crispy smashed potatoes for a crunchy contrast on special nights. Keep portion sizes in mind to stay within healthy goals.

STORAGE & FREEZING : Red Cabbage Crunch Salad with Sweet Potato and Lentils

Store the salad in an airtight container in the fridge for up to 4 days. Keep the dressing separate if you want the cabbage to stay extra crisp. If you already mixed the dressing in, the salad still keeps well but will soften over time. For best texture, store roasted sweet potatoes in a different container and add them when you eat.

Do not freeze the full salad. Cooked lentils and roasted sweet potatoes freeze well on their own. Freeze those parts in separate bags for up to 3 months. Thaw in the fridge and add fresh cabbage and dressing when ready to eat.

SERVING SUGGESTIONS

• Add a fried or poached egg on top for a protein boost at breakfast or brunch.
• Serve with a small side of plain Greek yogurt or tzatziki to add protein and creaminess.
• Pair with steamed green beans or a light soup for a balanced dinner.
• For a balanced vegetarian meal, add a scoop of cooked quinoa or farro.

Each serving is naturally gluten free when you use gluten-free ingredients. This makes the salad a good choice for people who need gluten free meals. The mix of fiber and protein also makes it a heart healthy pick for regular meals.

VARIATIONS

• Healthier version: Use less olive oil in the dressing and swap dried cranberries for fresh pomegranate seeds or chopped apple for less sugar. Use low-sodium lentils if you watch salt. This keeps the flavors bright and makes a lighter option.
• High-protein or low-carb version: To make it higher in protein, add 1 cup extra cooked lentils or 6 oz grilled chicken breast per serving. For a low-carb twist, replace sweet potatoes with roasted cauliflower or zucchini. That keeps texture and lowers carbs while still being filling for those on a weight loss plan.
• Air fryer or oven-baked version: Roast sweet potato in the oven as written, or cook them in an air fryer at 400°F for 15-20 minutes, shaking halfway through for even browning. The air fryer makes the wedges crisp faster and with less oil. Pair the salad with a light festive drink like a festive red punch for holiday meals or special gatherings.

These options keep the salad flexible. The base recipe is easy to change to fit diet needs like low calorie, high protein, or gluten free.

FAQs

Q: Is this salad good for weight loss?
A: Yes. The salad is high in fiber and plant protein, which help you feel full with fewer calories. Use smaller amounts of dressing and watch portions to keep it low calorie. This makes it a good choice for people focused on weight loss.

Q: Can people with diabetes eat this salad?
A: Yes, with care. It has low to moderate carbs and high fiber, which can help steady blood sugar. Choose unsweetened dried fruit or reduce the cranberries and keep portion sizes steady. Check serving sizes of sweet potato and lentils to match your meal plan.

Q: How long will the salad last in the fridge?
A: Up to 4 days if stored in an airtight container. Keep dressing separate if you want the cabbage extra crisp. Roasted sweet potatoes and lentils can last 3 to 4 days too.

Q: Can I make this salad ahead of time for meal prep?
A: Absolutely. This salad is great for meal prep. Store components separately—cabbage, dressing, lentils, and sweet potatoes—and toss when you are ready to eat. It stays fresh and is very handy for lunch at work.

Q: Is this salad gluten free?
A: Yes. The base ingredients are naturally gluten free. Always check packaged items like tahini and dried cranberries to ensure they are labeled gluten free if you have celiac disease or a strong sensitivity.

Q: Can I add other vegetables?
A: Yes. Shredded carrots, chopped bell pepper, or cucumber work well. Add them raw for crunch or roasted for warmth.

MAKE-AHEAD TIPS FOR Red Cabbage Crunch Salad with Sweet Potato and Lentils

• Cook the lentils and roast the sweet potatoes up to three days ahead. Store them in separate airtight containers in the fridge.
• Shred the cabbage and slice the onion the night before and keep them in a sealed container with a paper towel to absorb extra moisture.
• Mix the dressing and keep it in a small jar. Shake well before adding to the salad.
• On the day you will eat, toss components together 10 minutes before serving. The salad will taste fresh and the flavors will blend nicely.

This recipe is ideal for people who want a quick, healthy lunch each day. It is easy to scale. Make more to feed a family or a few days of lunches. Meal prep saves time and keeps you on track with healthy goals.

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