Red Cabbage and Bean Salad
If you want something that’s easy to prepare yet full of vibrant colors, textures, and nutrition. Meet the Red Cabbage and Bean Salad—a dish that ticks all the boxes. It’s not only simple to make but is also a powerhouse of nutrients, with a perfect balance of fiber, protein, and antioxidants. Whether you’re looking for a fresh side dish, a light meal, or a quick lunch, this salad is sure to impress.
Why Choose Red Cabbage for Red Cabbage and White Bean Salad?
Red cabbage, often overlooked in favor of its green counterpart, is an absolute nutritional superstar. It’s packed with vitamins, minerals, and antioxidants that offer a wide array of health benefits. Red cabbage is rich in Vitamin C, which is essential for immune health and skin health. It also contains a significant amount of Vitamin K, which plays a crucial role in blood clotting and bone health. The deep purple color of red cabbage comes from anthocyanins, powerful antioxidants that have anti-inflammatory properties and may help reduce the risk of chronic diseases.
Additionally, red cabbage is high in fiber, which is essential for digestive health. Fiber helps maintain regular bowel movements, prevents constipation, and supports a healthy gut microbiome. Whether you’re looking to improve digestion, reduce inflammation, or simply enjoy a tasty vegetable, red cabbage is a great choice for your diet.
Beans and Lentils: The Protein Powerhouse
Beans and lentils are one of the most nutrient-dense foods on the planet. Packed with protein, fiber, and essential vitamins and minerals, beans offer a wide variety of health benefits. They are an excellent plant-based protein source, making them a perfect addition for vegetarians and vegans, or anyone looking to reduce their meat consumption. Beans are also high in iron, potassium, and folate, nutrients that support heart health, muscle function, and healthy blood cells.
Beans come in many varieties, including black beans, kidney beans, chickpeas, and white beans. So you can easily switch them up in the recipe based on your preference or what you have available. In addition to their health benefits, beans have a mild, creamy texture that adds a lovely balance to the crunch of the cabbage in the salad.
Fresh Vegetables and Herbs
To elevate the flavors of the salad, fresh vegetables and herbs play a key role. Red onion adds a zesty bite and a little sweetness, while carrots bring color, crunch, and an extra layer of sweetness to the mix. Fresh herbs like parsley contribute a refreshing and aromatic quality that complements the rich cabbage and beans perfectly.
The Perfect Salad Dressing
A salad is only as good as its dressing, and for this dish, we keep it simple yet full of flavor. A classic vinaigrette made with olive oil, lemon juice, Dijon mustard, maple syrup, garlic and a touch of salt and pepper creates the perfect balance of tangy, creamy, and savory notes. The Dijon mustard acts as an emulsifier, helping the dressing come together beautifully. While the lemon adds acidity to cut through the richness of the cabbage and beans. It’s the perfect finishing touch.
Why This Red Cabbage and White Bean Salad Should Be a Staple in Your Diet
The Red Cabbage and Bean Salad is not only delicious and easy to prepare, but it’s also packed with nutrients that promote overall health. The fiber from the cabbage and beans aids in digestion. The antioxidants fight inflammation, and the plant-based protein from the beans helps build and repair tissues. Plus, it’s a great meal prep option. You can make a big batch of this salad and store it in the fridge for a few days. It holds up well, and the flavors only improve over time.
This salad also provides an excellent foundation for a balanced meal. Pair it with some grilled chicken, tofu, or quinoa for a complete and satisfying meal. Alternatively, enjoy it on its own for a light, refreshing lunch or dinner.
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Red Cabbage and Bean Salad
Ingredients
- 2 cups red cabbage shredded
- 1 cup carrots shredded
- 1 red onion thinly sliced
- 1 small red bell pepper thinly sliced
- 1 can (1½ cups) white beans
- 1 can (1½ cups) green or brown lentils
- ⅓ cup toasted pepitas (pumpkin seeds)
- ⅓ cup fresh parsley chopped
Dressing
- 2 tsp dijon mustard
- 2 cloves minced garlic
- 1 tbsp maple syrup
- 2 tbsp olive oil
- 2 tbsp lemon juice
- ½ tsp salt
- ⅓ tsp black pepepr
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.
