Lentil and Purple Cabbage Salad

Recipe
Written By Kelsey Whittaker

Eat the Rainbow

This month’s featured recipe is bursting with color, flavor, and nutrients — a true celebration of summer on your plate! With vibrant veggies, plant-powered protein, and a simple, refreshing dressing, it’s the kind of meal that leaves you feeling energized and satisfied. If you're looking to eat the rainbow and nourish your body, this one’s a must-try. 

Ingredients with a purpose

Fiber
This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The green lentils, purple cabbage, and almonds all contribute to the high fiber content. Fiber can help to prevent constipation and promote a feeling of fullness, which can aid in weight management.

Vitamins and Minerals
The ingredients in this recipe provide a wide range of essential vitamins and minerals. The purple cabbage is a good source of Vitamin C, while the carrots provide Vitamin A. The almonds and lentils contribute to the recipe's iron content. These vitamins and minerals support various bodily functions, including immune function, vision, and red blood cell production.

Heart Health
This recipe includes heart-healthy ingredients such as olive oil and almonds, which are sources of monounsaturated fats. These fats can help to lower levels of 'bad' LDL cholesterol and increase 'good' HDL cholesterol. The recipe is also low in sodium, which can help to maintain healthy blood pressure levels.

Ingredients: 3 servings

  • 1 cup Dry Green Lentils (rinsed)

  • 1 1/2 cups Purple Cabbage (thinly sliced)

  • 1/4 cup Shallot (finely chopped)

  • 1 Carrot (medium, finely diced)

  • 1 stalk Celery (medium, finely diced)

  • 1/3 cup Almonds (roasted, chopped)

  • 1/2 cup Parsley (chopped)

  • 1 tbsp Extra Virgin Olive Oil

  • Sea Salt & Black Pepper (to taste)

  • 1 tbsp Lemon Juice

Recipe:

  • Cook the lentils according to the package directions. Once cooked, drain and rinse under cold water then add to a large serving bowl.

  • Add the remaining ingredients to the bowl and toss to coat. Divide evenly between bowls and enjoy!

More Notes:

  • Leftovers: Refrigerate in an airtight container for up to three days.

  • Serving Size: One serving is approximately two cups.

  • More Flavor: Add more nuts, seeds, and/or fresh herbs like chives and basil.

  • More Protein: Add chicken breast or tofu cubes.

DOWNLOAD:

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Kelsey Whittaker
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