Published: by Nisha Melvani, RDN · I earn commissions from purchases via links on this post.
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This delicious Healthy High-Protein Meal-Prep Salad Recipe is your weekly insurance for getting enough iron, protein, heart-healthy fats, antioxidants, and essential nutrients! Plus, it's made with optional evidence-based anti-aging ingredients shown to help reverse visible signs of cellular aging. (Nut-free, with a gluten-free option.)
this RECIPE
Made with all healthful and flavorful ingredients, and a creamy balsamic dressing, this quick and easy high-protein kale and lentil salad is crunchy, tangy, and delicious. Plus, this recipe is very versatile. Use what you have on hand, and omit what you don't! It is very forgiving.
Health Benefits
Of all the food groups analyzed by Harvard University researchers, greens offered the strongest protection against major chronic diseases, with about a 20 percent reduction in risk for heart attack and strokes for every additional daily serving.
This recipe partially cooks the greens, making them more digestible, palatable, and edible. Does this affect the heat-sensitive and water-soluble nutrients? Not really! Conversely, blanching and steaming kale boosts the antioxidants! The only downside is vitamin C loss but we are adding that back with lemon juice!
Red cabbage, like kale, is a cruciferous vegetable containing sulforaphane which may also help protect our brain and our eyesight, reduce nasal allergy inflammation, and manage type 2 diabetes. It is best consumed fresh so feel free to add it after cooking the greens. However, this light cooking method will not significantly impact the benefits.
The creamy Balsamic Tahini Dressing is made with sesame seeds, containing lignans, and anti-cancer compounds, whichmay reduce the incidence of breast cancer. They are also an excellent source of phytosterols, whichplay a role in loweringcholesterol.The sesamin in sesame seeds was also shown tohelp lowerblood pressure.
And for more protein, there are hemp hearts, pumpkin seeds, and lentils. To get the most from your greens, the low-oxlate kale is partially cooked so you get the benefits of raw and cooked kale! This healthy meal-prep salad is also boosted with antioxidants from the red cabbage and marjoram.
Anti-Aging Benefits
This unique healthy meal-prep recipe is loaded with the following optional anti-aging ingredients:
- Capers (optional)–A concentrated source of the flavanol, quercetin, which is a natural senolytic compound. A senolytic compound is a substance that selectively targets and eliminates senescent cells, which are aged or damaged cells that can contribute to aging and age-related diseases.
- Barberries (optional) - Shown to significantly lower LDL cholesterol levels, triglycerides, and blood sugar levels, improve acne and artery function, and improve insulin resistance.
- Black cumin seeds (optional) - Daily consumption shows significant improvements in memory and other cognition tests within nine weeks compared to placebo.
- Long pepper (optional) - A natural senolytic compound, also known as piperlongumine. It is found concentrated in a spice sold in Indian grocery stores, known as 'pippali.' It has anti-inflammatory properties that are as strong or stronger than anti-inflammatory prescription drugs in preclinical studies.
This recipe was inspired by my longevity Strawberry Kale Salad, my Best-tasting Kale Salad with Tahini Dressing, and this High-Protein Roasted Broccoli Salad.
Jump to:
- 👩🏼🌾 Ingredients
- 🥬 Substitutions
- 📖 How to Make Vegan High-Protein Meal-Prep Salad
- ✔️ Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 🍽️ Related Recipes
- 🥣 Pair with a high-protein dip!
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Lentils
- Kale
- Red cabbage
- Spring onion
- Capers (optional)
- Pumpkin seeds (optional)
- Hemp hearts (optional)
- Kamut or grain of your choice
- Optional garlic and extra-virgin olive oil
- Optional longevity ingredients- barberries, long pepper, marjoram, and black cumin seeds
See the recipe card for quantities.
For the Balsamic Tahini Dressing:
- Balsamic vinegar
- Tahini
- Garlic powder
- Maple syrup
- Dijon mustard
- Lemon juice
See the recipe card for quantities.
🥬 Substitutions
- Lentils - French lentils work best as they are firm, but you can use regular green, brown, or black lentils instead
- Kale - substitute with spinach, chard, arugula, or your preferred greens
- Red cabbage - use green, savoy, or white cabbage instead
- Dressing - instead of creamy balsamic, use one of my healthy vegan dressings of your choice
- Dried herbs - use marjoram, oregano, thyme, basil, or herbs you have on hand
- Gluten-free - skip the kamut and use quick-cooking quinoa, or wild rice instead
For more healthy salads, visit my Vegan Salad Recipes page.
📖 How to Make Vegan High-Protein Meal-Prep Salad
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Cook the lentils and grain separately according to the directions on the packet until al dente. Strain in a large fine mesh strainer and run under cold water. Set aside.
Step 1. Remove the tough stems, and chop the kale finely in a food processor, or with a chef's knife.
Step 2. Slice the cabbage in half, core it, and then cut into quarters. Then chop it into small pieces.
Step 3. Optional: Transfer the chopped kale, cabbage, and green onion to a large saucepan. Add a drizzle of extra-virgin olive oil and press the garlic into the saucepan.
Step 4. Optional: Cook over low heat for about 3 minutes, or until some of the kale is lightly wilted, stirring constantly.
Step 5. Transfer the kale, cabbage, green onion, kamut, lentils, pumpkin seeds, hemp hearts, capers, barberries, and long pepper powder to a large bowl. Make the dressing.
Step 6. Add the dressing to the salad, and freshly ground black sesame seeds for serving.
✔️ Expert Tips
- My vetted list of anti-aging ingredients is here.
- For a longevity salad: Add 2 tablespoons of barberries, 1 to 1 ½ teaspoons of long pepper powder, and ground black cumin seeds to taste.
- Finely chop the kale and cabbage for an easy-to-eat salad. This works well for lunch on the go.
- Cook the lentils until al dente. Do not overcook them or they will be mushy.
- Slightly cooking the kale, cabbage, and green onion is optional but adds numerous health benefits of both cooked and raw kale, and garlic. It also tastes more palatable. Heat briefly without overcooking.
- Storage: Refrigerate High-Protein Vegan Meal-Prep Salad in an airtight container for up to 5 days. Store the Balsamic Vinaigrette separately, and mix for serving.
🙋🏽♀️ Recipe FAQs
How do I make this salad ahead of time?
Prep all the ingredients, including the dressing. Transfer the salad ingredients to a large airtight container. Store the dressing in a separate airtight container. Refrigerate for up to 5 days.
How can I add even more protein to this recipe?
This Crispy Tofu recipe is perfect for adding more protein. It's quick, easy, and works well with the flavors in this salad. You can also add a dash of my Homemade Protein Powder for serving, or some Crispy Roasted Chickpeas.
Is red cabbage healthier than green cabbage?
Red cabbage may contain eight times more antioxidants than green. Purple, or red, cabbage is one of the best nutritional bangs for your buck, which is why I use it in this Healthy Meal-Prep Salad recipe.
- Strawberry Kale Salad
- Salad with Asian Dressing (High Protein)
- Best Edamame Salad
🥣 Pair with a high-protein dip!
- Simple Recipes for Antioxidant-Rich Meals (15 Minutes or Less)
- Edamame Guacamole: Protein-Rich Vegan Snack
- Best Beetroot Hummus
- Creamy White Bean Hummus (7 Ingredients)
👩🏽🍳 Made This Recipe?
Share your Healthy High-Protein Meal-Prep Salad creation with me onInstagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
High-Protein Meal-Prep Salad
Nisha Melvani
Healthy High-Protein Meal-Prep Salad–Your weekly insurance for getting enough protein, iron, heart-healthy fats, antioxidants, and nutrients. Plus, anti-aging ingredients for boosting longevity.
Print Recipe Pin Recipe
Prep Time 13 minutes mins
Cook Time 2 minutes mins
Total Time 15 minutes mins
Course Main Course, Salad, Side Dish
Cuisine Vegan
Servings 6 servings
Calories 473 kcal
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Ingredients
- 1 cup uncooked French lentils or brown, or green
- 1 cup uncooked kamut or farro, barley, or quinoa
- 1 medium bunch kale curly or lacinato, tough stems removed, chopped
- ½ medium red cabbage or green, white, or savoy cabbage, chopped
- 4 green onions thinly sliced (green and white parts)
- Drizzle of extra-virgin olive oil optional
- 3 cloves garlic optional
- ⅓ cup raw pumpkin seeds optional
- 2 tablespoons hemp hearts optional
- 1 ½ tablespoons capers (preferably low-sodium), rinsed (optional)
For the dressing:
- ½ cup tahini
- 3 tablespoons balsamic vinegar
- 2 teaspoons Dijon mustard or wholegrain mustard
- 2 teaspoons maple syrup
- 1 teaspoon garlic powder
- 2 teaspoons dried herbs (marjoram, oregano, or Italian)
- 6 tablespoons cold water
- 2 lemons juice (or to taste)
Instructions
Cook the lentils and grain (farro, kamut, barley, or quinoa) separately according to the directions on the packet until al dente. Strain in a large fine mesh strainer and run under cold water. Set aside.
Cook the chopped veggies (optional): Transfer the chopped kale, cabbage, and green onion to a large saucepan. Add a drizzle of extra-virgin olive oil and press the garlic into the saucepan. Cook over low heat for about 3 minutes, or until some of the kale is lightly wilted, stirring constantly.
Combine: Transfer the kale, cabbage, green onion, kamut, lentils, pumpkin seeds, hemp hearts, capers, barberries, and long pepper powder to a large bowl.
Make the dressing: Combine the tahini,balsamic vinegar, Dijon, maple syrup, and garlic powderin a medium bowl or jar with a tight-fitting lid. Add dried herbs as desired. Whisk well until the tahini starts to seize. Then add the cold water, 2 tablespoons at a time. Add fresh lemon juice to taste.
For serving: Add the dressing to the salad, and freshly ground black sesame seeds.
Notes
- Optional Longevity Ingredients: 2 tablespoons barberries, 1 to 1 ½ teaspoons long pepper powder, and ground black cumin seeds to taste.
- Slightly cooking the kale, cabbage, and green onion is optional but adds numerous health benefits of both cooked and raw kale, and garlic. It also tastes more palatable. Heat briefly without overcooking.
- See blog post for storage.
Nutrition
Calories: 473kcal | Carbohydrates: 61g | Protein: 24g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 4g | Sodium: 105mg | Potassium: 633mg | Fiber: 18g | Sugar: 10g | Vitamin A: 3.092IU | Vitamin C: 84mg | Calcium: 182mg | Iron: 8mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
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