Herbed Brown Lentil and Shaved Cabbage Salad
A vibrant, crunchy salad featuring hearty brown lentils, purple cabbage, and a bright zesty lemon herb dressing. It is a satisfying lunch that packs beautifully and stays fresh for days.
Prep
15 min
Cook
25 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
To save time, you can cook a double batch of lentils in advance or use pre-cooked steamed lentils if they do not contain added sugar.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Cook the brown lentils
- 01
Cook the brown lentils
Cook the brown lentils. Bring a small pot of water to a boil. Rinse the brown lentils and add them to the boiling water. Lower the heat to medium-low, cover, and simmer for 20 to 25 minutes until tender but still holding their shape. Drain any excess water and let cool for 10 minutes.
Look for: tender but still holding their shape
Tap card to mark done - 02
Shave the purple cabbage
Shave the purple cabbage. Use a sharp chef knife to thinly slice the purple cabbage into fine shreds. Place the cabbage into a large mixing bowl.
Tap card to mark done - 03
Prep the vegetables
Prep the vegetables. Grate the medium carrot and medium zucchini into the same mixing bowl. Finely dice the red onion and add it to the vegetable mixture.
Tap card to mark done - 04
Make the lemon herb dressing
Make the lemon herb dressing. In a small jar, whisk together the olive oil, lemon juice, dried oregano, and a pinch of salt until emulsified.
Look for: emulsified
Tap card to mark done - 05
Assemble the salad
Assemble the salad. Add the cooled brown lentils to the large bowl with the shredded cabbage, grated carrot, zucchini, and red onion. Drizzle the dressing over the top and toss thoroughly to combine.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve
Serve. Top with a handful of fresh arugula or microgreens if using. Enjoy immediately or store in an airtight container for up to 3 days in the refrigerator.
Ready when: everything is assembled and ready to enjoy
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