Cabbage Crunch Salad with Sweet Potato and Lentils
Spread the love
This Red Cabbage Crunch Salad with Sweet Potato and Lentils is a healthy, satisfying, and vibrant salad that’s packed with flavor and texture. This recipe is loaded with nutrient-dense ingredients, from the fiber-packed red cabbage to the hearty lentils and sweet, caramelized roasted sweet potatoes. Plus, the chewiness of dried cranberries and the tangy-sweet dressing make it a complete meal or a perfect side dish to complement any main course.
Why You’ll Love This Cabbage Crunch Salad:
- Nutrient Powerhouse: Red cabbage is full of antioxidants, while sweet potatoes provide a good dose of vitamins A and C. Lentils add protein and fiber, making this salad both filling and nourishing.
- Tons of Texture: The crunch of the cabbage, the soft sweet potatoes, and the chewiness of the lentils and cranberries create a delightful contrast in every bite.
- Customizable: You can easily adapt this recipe by swapping in your favorite veggies or using different legumes for the crunch factor.
- Simple and Quick: With just a few ingredients and minimal prep, this salad comes together in no time. Making it perfect for busy weeknights or meal prep for the week ahead.
Health Benefits of this Salad
This Red Cabbage Crunch Salad with Sweet Potato and Lentils is not only a colorful and delicious dish, but it also boasts a variety of health benefits thanks to its nutrient-packed ingredients. Let’s break down some of the powerful health benefits of this vibrant salad:
1. Rich in Antioxidants
- Red Cabbage: One of the standout ingredients, red cabbage, is packed with antioxidants, particularly anthocyanins, which give the cabbage its deep purple color. These antioxidants have been linked to a reduced risk of chronic diseases like heart disease and cancer, as they help combat oxidative stress and inflammation in the body.
- Vitamin C: Red cabbage is also a fantastic source of vitamin C, a powerful antioxidant that supports the immune system, promotes collagen production for healthy skin, and aids in the absorption of iron from plant-based foods like lentils.
2. Supports Immune Health
- Sweet Potatoes: Sweet potatoes are rich in beta-carotene, a precursor to vitamin A. Vitamin A is essential for maintaining healthy vision, but it also plays a crucial role in immune function. A healthy immune system helps protect the body from infections and diseases, and the vitamin A in sweet potatoes supports the production and function of white blood cells.
- Vitamin C: As mentioned earlier, red cabbage provides a hefty dose of vitamin C, which is vital for maintaining a healthy immune system. Vitamin C supports the production of white blood cells and helps protect against colds, flu, and other illnesses.
3. Promotes Digestive Health
- Fiber from Cabbage and Lentils: Both red cabbage and lentils are excellent sources of dietary fiber. Fiber is crucial for digestive health as it adds bulk to stool, promotes regular bowel movements, and helps prevent constipation. It also nourishes the beneficial bacteria in the gut, which supports a healthy microbiome. A healthy digestive system contributes to better nutrient absorption and overall well-being.
- Sweet Potatoes: The fiber content in sweet potatoes, especially in their skin, further supports healthy digestion. Fiber helps regulate blood sugar levels and supports satiety, making you feel fuller for longer periods.
Tips and Variations for Cabbage Crunch Salad:
- Swap the Lentils: If you’re not a fan of lentils, chickpeas or quinoa would work perfectly as substitutes.
- Add a Protein Boost: If you want to make this salad even more filling. Try adding some tofu, or vegan feta cheese for extra protein.
- Make Ahead: This salad can be stored in the fridge for up to 3 days. Making it a great meal prep option. Just keep the dressing separate until you’re ready to serve.
Why This Salad is Perfect for Every Season
This Red Cabbage Crunch Salad is the kind of recipe that works for all seasons. The earthy sweetness of roasted sweet potatoes makes it perfect for fall. But the refreshing crunch of cabbage and the light, tangy dressing mean it can be enjoyed year-round. Whether you’re looking for a light lunch, a nutritious side dish, or a hearty bowl to take to work, this salad fits the bill.
Check out more recipes:
Savory Chickpea Granola Clusters
Red Cabbage Crunch Salad with Sweet Potato and Lentils
This Red Cabbage Crunch Salad with Sweet Potato and Lentils is a healthy, satisfying, and vibrant salad that’s packed with flavor and texture. This recipe is loaded with nutrient-dense ingredients, from the fiber-packed red cabbage to the hearty lentils and sweet, caramelized roasted sweet potatoes. Plus, the chewiness of dried cranberries and the tangy-sweet dressing make it a complete meal or a perfect side dish to complement any main course.
Ingredients
- 2 cups red cabbage shredded
- 1 ½ cups (1 can) green or brown lentils cooked
- 2 medium sweet potatoes
- 1 tbsp olive oil
- ½ tsp salt
- 1 small red onion thinly sliced
- ⅓ cup dried cranberries
- ⅓ cup parsley chopped
Dressing
- 2 tbsp tahini
- 1 tbsp olive oil
- juice of 1/2 lemon
- ⅓ tsp salt
- 1 ½ tsp sumac
- 1 tbsp water to thin the dressing
Instructions
- The first thing you’ll need to do is roast the sweet potatoes. Preheat your oven to 400°F (200°C). Cut the sweet potato into wedges and place them on a baking sheet. Toss the wedges with a tablespoon of olive oil and season with salt. Spread them out in a single layer to ensure even roasting. Roast the sweet potatoes for 25-30 minutes, until they are golden brown and tender. Once done, set the sweet potatoes aside to cool for a few minutes.
- While the sweet potatoes roast, it’s time to prep the other ingredients. Start by thinly slicing (or shredding with the mandolin) the red cabbage and onion. Chop parsley.
- In a large bowl add shredded cabbage, onion, lentils, parsley, cranberries and sweet potatoes and mix well.
- In a small bowl, whisk together the olive oil, tahini, lemon juice, sumac, salt and water. Taste the dressing and tweak it according to your preferences before pouring it over the salad.
- Pour the dressing over the salad ingredients, then toss gently to combine. The dressing will coat all the ingredients, ensuring that each bite is full of flavor.
- Serve it and Enjoy!
