Add more nutrient-dense salads to your weekly meal plan. This lentil salad recipe contains lentils, chickpeas, vegetables, and fruit, for a plant-protein robust salad for a perfect meal! Served with a lemony tahini dressing.
At the beginning of my plant-based journey, I ate a lot more salads, because I didn’t know what to cook. As time went on, I discovered how to ‘veganize’ the foods I loved before going plant-based. As a result, though, the salads and dense greens went by the wayside. Of course, I know the importance of eating nutrient-dense foods and balancing what I eat, so I am on a quest to bring more bright and vibrant salads back into my plan. All salads, though, are not created equal, so I made a nutrient-dense lentil salad recipe to die for.Â
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For those of us who want to lose or maintain our weight, nutrient-dense salads are an important part of our daily eating. In fact, we should eat at least one giant salad, if not more, daily, in order to maintain a healthy weight.
For those of you blessed with the ability to keep the weight off regardless of what you eat, salads are still important in your overall health.Â
As I said in previous posts, I have pledged to include more greens in my diet and create a variety of salads to keep it interesting. In my opinion, there is nothing worse than eating the same thing day after day, without any variety.Â
So, if you want to join me on my quest to eat more greens, let’s make a giant nutrient-dense salad.Â
What is Nutrient-Density? Â
In his book, EAT TO LIVE, Dr. Furhman discussing the necessity of including the highest nutrient-dense foods in our diets to help the body’s immune system, detoxify, and help the body repair the cellular system. As a result, Furhman claims eating this way protects against cancers and other diseases. Likewise, if you want to lose weight, the more nutrient-dense foods you eat, the less you will crave low nutrient empty calories.Â
Dr. Furhman’s nutrient-dense food chart, for example, ranks the highest nutrient-dense foods and developed a scoring system called Aggregate Nutrient Dense Index (ANDI) which rates foods based on their nutrient density or how beneficial they are in terms of vitamins, minerals, and phytonutrients per calorie consumed. The higher the ANDI score (1000) the better the food choice. However, low scores (1) are low-density empty calories like cola.
Lentil Salad Ingredients
The ingredients in my lentil salad, as an example, rank in the following way:
- Kale (1000): Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
- Romaine Lettuce (510): Romaine lettuce is one of several leafy greens that supply essential nitrate for heart health. Every serving also delivers a powerful combination of beta-carotene and vitamin C to prevent cholesterol buildup. Add romaine’s folic acid and potassium, and you have a recipe for healthy hearts and lower blood pressure.
- Quinoa (22): Quinoa is high in anti-inflammatory phytonutrients, making it potentially beneficial for human health in preventing and treating disease. Quinoa contains small amounts of heart-healthy omega-3 fatty acids and, compared to common cereals, has a higher monounsaturated fat content.
- Cauliflower (315): It’s high in vitamins C and K and is also a good source of folate, supporting cell growth and essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it’s low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates, and 2 grams of dietary fiber.
- Tomatoes (186): Low calorie, very low in fat, cholesterol free, sodium free and a good source of fiber. Grape tomatoes contain lycopene, vitamins A & C as well as other vitamins and minerals.
- Grapes (119): Red grapes’ many nutrients and antioxidant properties benefit your overall health. Their vitamins E and C and resveratrol may help in cancer prevention, improve skin health and kidney health, fight against neurodegenerative disorders like Alzheimer’s disease, improve eyesight, and lower the risk of heart disease.
- Brown Lentils (104): Studies suggest that regularly eating lentils promotes good health and reduces your risk of chronic diseases such as diabetes, obesity, heart disease, and cancer, including breast cancer. The plant-based compounds (polyphenols) in lentils may have especially powerful effects.
- Cucumbers (87): There are just 16 calories in a cup of cucumber with its peel (15 without). You will get about 4% of your daily potassium, 3% of your daily fiber, and 4% of your daily vitamin C. They also “provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese, and vitamin A
- Chickpeas (57): Chickpeas are high in fiber, protein, and healthy fats and have a low glycemic index (GI). As a result, chickpeas help manage cholesterol, triglycerides, blood sugar, and blood pressure; maintain healthy body weight; and support gut health.
- Red Onions (50): Onions contain high prebiotics and fiber. In the body, this helps improve gut health by aiding in digestion, strengthening the immune system, and lowering inflammation
Lentil Salad Ingredient Substitutions
- Collard Greens. In terms of flavour and texture collard greens are the closest match to kale and can be used interchangeably.
- Brown rice, barley, or farro are excellent substitutes for quinoa.
- Substitute romaine with iceberg lettuce, butterhead, little gems, or baby kale.
- Broccoli is similar to cauliflower in recipes.
- White grapes are more sour than red grapes. Or try blueberries.
- Black or green lentils are similar in texture and flavor. However, red lentils breakdown quickly and are not recommended for salads.
- Zucchini is similar to cucumbers.
- White beans are often substitutes for chickpeas in salads.
- White or yellow onions taste similar to red onions in recipes.
Obviously, including kale in my salad as well as Romaine lettuce is important in terms of the base of my salad. Although some of my choices for my salad are lower in the ranking, all the items rank on the nutrient-dense chart.Â
Basically, eating a raw salad full of greens and other nutrient-dense vegetables is beneficial for our overall weight loss and good health.
Meal Prepping Tips
If quinoa is a new grain for you, here are some easy quinoa cooking directions, to help you discover how easy and delightful quinoa is.Â
Making lentils ahead of time also saves a lot of time, and they can also be used all week long in entrees, salads, and soups.
An even better tip is to buy the lentils already cooked. Trader Joe’s, for example, sells a steamed vacuum-sealed bag of lentils in their refrigerator section. Whenever I go to Trader Joe’s, I stock up on steamed lentils to save time in the kitchen.Â
Buying canned organic chickpeas, instead of dry chickpeas, for example, is another time-saving tip for making quick and easy salads.
And, of course, cutting vegetables up beforehand, using a vegetable chopper, and keeping them in separate containers, is also a way to help with timing and meal prep.Â
Salad Preparation
In order to make a nutrient-dense salad, not only did I include my greens, but I wanted plant protein-rich foods as well. As we all know, the most annoying question people ask us is, “where do you get your protein?”
Instead of getting frustrated with pure ignorance, my response is always the same, “lentils, quinoa, chickpeas, spinach, and beans.”
Though generally met with a confused look, this response quiets whoever asks me the question.Â
- Cook the quinoa according to the package directions, and all ow to cool completely before adding it to the salad.
- Preheat the oven to 400 degrees.
- Cut the cauliflower into bite-sized florets (equal size).
- Place the cauliflower florets on a baking sheet lined with parchment paper or a silicone baking mat.
- Roast the cauliflower for 30 minutes. In the meantime, prepare the vegetables.
- Allow the cauliflower to cool completely.
- Cut the remaining vegetables.
- Chop the kale and Romaine lettuce, mix together, and add to a large platter or individual bowls.
- Add cooked, cool quinoa, lentils, and the remaining vegetables and grapes.
Dressing Ingredients
In my opinion, dressing makes or breaks the salad. And, I don’t want to eat a salad with just vinegar or lemon! Boring! So, I make my own version of a tahini dressing, but add a little apple cider vinegar and cumin to give it a little oomph and jazz!Â
- Tahini: Tahini, sometimes called tahina, is a ground sesame butter or paste that’s traditionally used in Middle Eastern cuisine.
- Fresh Lemon Juice: Fresh lemon juice is best for dressing for the best flavor.
- Garlic: Fresh garlic is best for the depth of flavor.
- Water: Water thins the dressing and acts as an emulsifier without oil.
- Salt: Salt adds flavor and brings out the flavors in the dressing.
- Apple Cider Vinegar: Apple cider vinegar gives the dressing acidity and flavor.
- Cumin: Rich and hearty, earthy and warm, with an edge of citrus, cumin adds instant depth to any dish.Â
Dressing Ingredient Substitutions
- Use almond butter or cashew butter instead of tahini. Or, substitute tahini with hummus.
- When you don’t have fresh lemon juice, use bottled lemon juice.
- Three teaspoons or 1 tablespoon of minced garlic to powdered garlic would equal ¾ of a teaspoon of garlic powder.Â
- Garlic salt is similar to salt with added garlic powder.
- Instead of apple cider vinegar, use rice vinegar.
- Try coriander if you don’t have cumin.
Recipe FAQs
Lentils are nutrient-dense and are considered both a protein and a vegetable.
Undercooked lentils are challenging to digest. Make sure they are adequately cooked to avoid stomach issues.
Studies show regularly eating lentils promotes good health and reduces your risk of chronic diseases.
Tips
- Cook lentils following the directions and allow them to cool completely. I LOVE Trader Joe’s steamed brown lentils as a shortcut.
- Do not add any cooked ingredients to the salad before the cooked ingredients are cool. To expedite this, I suggest cooking the lentils, cauliflower, and quinoa beforehand.
- You can use a vegetable chopper to expedite food prep.
- Try adding pickled onions instead of raw red onions.
- Do not dress the salad until ready to serve.
- Add walnuts, pecans, or your favorite nuts for added crunch.
- Try tofu feta cheese for added protein and a salty garnish.
- The dressing will last for 5 days in the refrigerator.
Try this lentil salad with lemony tahini dressing for a nutrient-dense salad.
More Vegan Salads to Try!
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📖 Recipe
Lentil Salad
Add more nutrient-dense salads to your weekly meal plan. This lentil salad recipe is full of vegetables and plant protein for a perfect meal! Served with a lemony tahini dressing.
InstructionsÂ
Roasted Cauliflower
Preheat the oven to 400 degrees.
Cut cauliflower into florets.
Using a baking sheet with a silicone baking mat or parchment paper, lay a single layer of florets on the pan.
Sprinkle with garlic powder, salt, and pepper.
Cook for 30 minutes uncovered.
Remove from the oven and allow to cool.
Salad Assembly
Fill each bowl or a large platter with shredded kale and Romaine lettuce.
Then, divide the ingredients among the 6 bowls accordingly, using about ¼ cup of cooked quinoa, lentils, and other ingredients.
Although you can toss the salad altogether, I rotate adding ingredients, laying them on the platter or in the bowls.
Tahini Dressing
Add all ingredients to a high-speed blender and blend on high until smooth.
The dressing will last 7 days in the refrigerator.
Helpful hint (add the tahini last, so it doesn’t stick in the bottom of the blender)
Notes
- Cook lentils following the directions and allow them to cool completely. I LOVE Trader Joe’s steamed brown lentils as a shortcut.
- Do not add any cooked ingredients to the salad before the cooked ingredients are cool. To expedite this, I suggest cooking the lentils, cauliflower, and quinoa beforehand.
- You can use a vegetable chopper to expedite food prep.
- Try adding pickled onions instead of raw red onions.
- Do not dress the salad until ready to serve.
- Add walnuts, pecans, or your favorite nuts for added crunch.
- Try tofu feta cheese for added protein and a salty garnish.
- The dressing will last for 5 days in the refrigerator.
Nutrition
Calories: 461kcalCarbohydrates: 76gProtein: 24gFat: 4gPolyunsaturated Fat: 4gSodium: 606mgPotassium: 1791mgFiber: 22gSugar: 17gVitamin A: 15165IUVitamin C: 159mgCalcium: 377mgIron: 9mg
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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