Description

A wholesome, high-protein meal-prep salad featuring a nutrient-dense mix of lentils, kamut, kale, red cabbage, and a flavorful tahini-based dressing. Perfect for healthy eating with a balance of grains, vegetables, and seeds, this salad serves six and is great for make-ahead lunches or dinners.

Ingredients

Scale

Grains and Legumes

1 cup uncooked French lentils (or brown, or green lentils)
1 cup uncooked kamut (or farro, barley, or quinoa)

Vegetables

1 medium bunch kale (curly or lacinato, tough stems removed, chopped)
1/2 medium red cabbage (or green, white, or savoy cabbage, chopped)
4 green onions (thinly sliced, green and white parts)
3 cloves garlic (optional)

Seeds and Others

Drizzle of extra-virgin olive oil (optional)
1/3 cup raw pumpkin seeds (optional)
2 tablespoons hemp hearts (optional)
1 1/2 tablespoons capers (preferably low-sodium, rinsed) (optional)

Dressing

1/2 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 grains and lentils: Cook the lentils and kamut (or chosen grain) separately according to package instructions until al dente. Drain using a fine mesh strainer and rinse under cold water to cool. Set aside to drain completely.
Sauté the vegetables (optional): In a large saucepan, add the chopped kale, chopped cabbage, and sliced green onions. Drizzle with extra-virgin olive oil and add pressed garlic cloves. Cook over low heat for about 3 minutes, stirring constantly, until the kale is slightly wilted.
Combine salad components: In a large bowl, mix together the cooked and cooled grains and lentils, sautéed vegetables, raw pumpkin seeds, hemp hearts, capers, and any additional optional ingredients like barberries or long pepper powder if using.
Prepare the dressing: In a medium bowl or jar with a tight lid, whisk together tahini, balsamic vinegar, Dijon mustard, maple syrup, garlic powder, and dried herbs until smooth. The tahini will seize initially. Gradually add the cold water, two tablespoons at a time, whisking until the dressing loosens to a creamy consistency. Finish by adding fresh lemon juice to taste.
Toss and serve: Add the dressing to the salad mixture and toss thoroughly to coat. Garnish with freshly ground black sesame seeds or additional seeds of choice before serving.

Notes

Use any sturdy grain like farro, quinoa, or barley if kamut is unavailable.
Cooking the vegetables is optional; they add a mild wilted texture and flavor.
Capers add a subtle briny flavor; rinse well if low sodium is preferred.
Tahini dressing can be adjusted for consistency by adding more or less water.
For extra protein, hemp hearts and pumpkin seeds are excellent additions.
The salad keeps well refrigerated for up to 4 days, making it ideal for meal prep.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Salad
Method: Stovetop
Cuisine: Mediterranean

Keywords: high-protein salad, meal prep salad, lentil salad, grain salad, tahini dressing, healthy lunch, vegetarian salad