Red Cabbage and Bean Salad

Red Cabbage and Bean Salad is a crisp, colorful salad that tastes fresh and bright. This salad uses crunchy red cabbage, tender beans, lentils, and a lemony dressing. It is a healthy version of a classic bean salad. It works as a lighter option for lunch or dinner and is great for meal prep. If you like crisp, no-cook salads to eat all week, you might also enjoy a refreshing watermelon and mint salad for warm days.

This recipe is simple. It is full of fiber and plant protein. It is a good choice if you want a low calorie meal that still fills you up. The salad is gluten free and can fit many diets. It is also diabetic-friendly because it uses whole foods with low added sugar.

WHY YOU WILL LOVE THIS RECIPE

You will love this Red Cabbage and Bean Salad because it is quick to make and stores well. It is a lighter option that still gives a full meal feel. The red cabbage keeps its crunch and the beans add bulk and protein. This makes the salad a balanced meal on its own.

This salad is great for meal prep. Make a big bowl and portion it for several meals. It is a healthy version of a meal that helps with weight control. The mix of fiber and protein makes it a good choice for those who want a good for weight loss plan without feeling hungry.

If you like layered salads with fruit and crunch, try the Layered Honeycrisp Apple Broccoli Salad as another healthy side to rotate in your week.

HOW TO MAKE Red Cabbage and Bean Salad

This section shows the full steps. The dressing is simple and bright. The salad needs little hands-on time and it tastes better after a short rest. Follow the ingredients and the directions to make a fresh, high protein meal that is also full of fiber.

EQUIPMENT NEEDED

• Large salad bowl
• Cutting board
• Chef’s knife
• Vegetable peeler or grater
• Small bowl for dressing
• Whisk or fork
• Measuring cups and spoons
• Can opener
• Salad tongs or large spoon

Ingredients You’ll Need :

• 2 cups red cabbage, shredded
• 1 cup carrots, shredded
• 1 red onion, thinly sliced
• 1 small red bell pepper, thinly sliced
• 1 can (1 and 1/2 cups) white beans
• 1 can (1 and 1/2 cups) green or brown lentils
• 1/3 cup toasted pepitas (pumpkin seeds)
• 1/3 cup fresh parsley, chopped
• 2 tsp Dijon mustard
• 2 cloves minced garlic
• 1 tbsp maple syrup
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1/2 tsp salt
• 1/3 tsp black pepper

STEP-BY-STEP INSTRUCTIONS :

Begin by shredding the red cabbage into thin strips, or if you prefer, you can slice it into smaller pieces depending on your texture preference. Place it in a large salad bowl. Next, thinly slice the red onion and julienne or grate the carrot and bell pepper and add them to the bowl with the cabbage. Chop the parsley and add to the bowl. Drain and rinse the beans and lentils. Add them to the bowl with the cabbage and vegetables. In a small bowl, whisk together the olive oil, lemon juice, garlic, maple syrup, Dijon mustard, salt, and pepper. Pour the dressing over the cabbage and beans mixture and toss everything together gently. Ensure the dressing coats all the ingredients evenly. Taste the salad and adjust seasoning as needed. While you can enjoy the salad immediately, letting it sit for 10-15 minutes allows the flavors to meld together beautifully. For an even deeper flavor, refrigerate the salad for 1-2 hours before serving.

HOW TO SERVE Red Cabbage and Bean Salad

Serve this salad cold or at room temperature. A single serving is about 1 to 1.5 cups. For portion control, measure servings into bowls or meal prep containers. This helps if you want to track calories or eat a low calorie plan. Add a protein side if you want a higher calorie meal.

Ideas to serve:

• As a main: Add extra pepitas or a few slices of avocado for healthy fats. This becomes a high protein meal with a good mix of fiber.
• As a side: Spoon a half cup with grilled fish or chicken for a balanced plate.
• Light lunch: Pack 1 to 1.5 cups with a small piece of fruit.

This salad is diabetic-friendly when eaten with protein and healthy fat. The beans and lentils raise blood sugar slowly compared to refined carbs. This makes it a smart, heart healthy choice for many people.

STORAGE & FREEZING : Red Cabbage and Bean Salad

Store the salad in an airtight container in the fridge for up to 4 days. If you plan to eat it later, keep the dressing in a separate jar and toss just before serving to keep the cabbage crisp. Do not freeze this salad. Freezing will change the texture of the cabbage and beans and make the salad soggy.

If you add avocado, store it separately and add it right before you eat. For meal prep, portion the salad into individual containers and add pepitas just before serving to keep them crunchy.

SERVING SUGGESTIONS

Pair this salad with whole grain bread or a small baked sweet potato for a full meal. A simple grilled lean protein, like salmon or turkey, makes the plate more filling and keeps it high protein. For a lighter option, serve with a cup of vegetable soup.

For a fun drink pairing at a party or picnic, consider a light, fruity drink. If you want a seasonal mix, try serving it with a cold, festive beverage such as Christmas Candy Cane Red Punch for a bright contrast.

Portion tip: Aim for 1 to 1.5 cups salad per person as a side. For a main meal, plan for 2 cups with an added protein.

VARIATIONS

• Healthier version:
  Swap the maple syrup for a teaspoon of stevia or leave it out for a lower sugar dressing. Use extra lemon juice and a splash of apple cider vinegar for tang. This keeps the salad low calorie and still tasty.
• High-protein or low-carb version:
  Add grilled chicken, chopped turkey, or firm tofu. For a lower carb meal, reduce the beans and add more pepitas, diced chicken, or a boiled egg. The salad can become a high protein meal that fits a lower carb plan.
• Air fryer or oven-baked version:
  You can make a warm twist. Roast thin slices of red cabbage and bell pepper in the oven at 400°F for 10–12 minutes, or air fry at 380°F for 7–9 minutes with a light spray of oil. Toss warm vegetables with the beans and dressing. The heat gives a softer texture and a roasted flavor, while still keeping it a lighter option.
• Add-ins:
  Stir in chopped apples for sweetness, or use feta for more creaminess. Swap pepitas for chopped walnuts for a different crunch.

FAQs

Q: Is this salad good for weight loss?
A: Yes. The salad is low in calories and high in fiber. It fills you up without many calories, so it can fit in a good for weight loss plan.

Q: Can people with diabetes eat this salad?
A: Yes. The beans and lentils provide slow-release carbs. The salad is low in added sugar and works as a diabetic-friendly option if you watch portions and pair it with protein.

Q: How long does the salad keep in the fridge?
A: Keep it in an airtight container for up to 4 days. If you want crunch, store the dressing separately and toss before you eat.

Q: Can I make this salad vegan and gluten free?
A: Yes. The recipe is naturally vegan and gluten free. Use maple syrup and olive oil as the dressing base, and check canned beans for any additives if you are strict about gluten.

Q: Can I freeze the salad?
A: No. Freezing will change the texture of the cabbage and beans and make the salad watery when defrosted.

Q: Is this salad high protein?
A: It is moderate in protein because of the beans and lentils. To make it a high protein meal, add grilled chicken, fish, tofu, or a scoop of cooked quinoa.

MAKE-AHEAD TIPS FOR Red Cabbage and Bean Salad

• Chop everything the day before. Store vegetables and herbs in separate airtight containers. This cuts prep time in half.
• Keep the dressing in a mason jar in the fridge. Shake well and add to the salad just before serving. This helps keep the cabbage crisp and the salad fresh.
• Portion the salad into meal prep containers for five lunches. Add pepitas at the time you eat to keep them crunchy.
• If you plan to eat the salad over two to three days, make a larger batch and divide it into individual servings. This salad holds well and is great for busy weeks.

---

Print