Shredded Brussels Sprouts and Roasted Lentil Salad

By
Leyla Shamayeva, MS, RD
Leyla Shamayeva, MS, RD is a registered dietitian with a master's in clinical nutrition. She focuses her efforts on digital health communication.
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Leyla Shamayeva, MS, RD
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on December 01, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
brussels sprouts lentil salad
Leyla Shamayeva, MS, RD
Total Time: 35 min
Prep Time: 10 min
Cook Time: 25 min
Servings: 4 (1/2 cup each)

Nutrition Highlights (per serving)

137 calories
5g fat
19g carbs
7g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4 (1/2 cup each)
Amount per serving  
Calories 137
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 368mg 16%
Total Carbohydrate 19g 7%
Dietary Fiber 7g 25%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 7g  
Vitamin D 0mcg 0%
Calcium 35mg 3%
Iron 3mg 17%
Potassium 412mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Lentils and Brussels sprouts share the spotlight in this shredded Brussels sprouts and roasted lentil salad.

Like most legumes, lentils are a cheap and sustainable source of nutrition—you can buy a pound for under two dollars and take in plenty of filling fiber and protein per serving. Plus, they offer blood-pressure controlling potassium, blood-health supporting iron, and no fat. That's a winning combination for a diet helpful in managing high blood pressure.

When roasted and paired with crunchy Brussels sprouts, you have a winning meatless meal or a base for additional protein, like chicken or fish.

Ingredients

  • 1/2 cup cooked lentils
  • 1 medium carrot
  • 1/2 red bell pepper
  • 1/2 teaspoon kosher salt
  • 1 tablespoon olive oil
  • 4 large Brussels sprouts, shredded
  • 8 olives, sliced
  • 2 tablespoons lemon juice
  • 1/4 teaspoon ground black pepper

Preparation

  1. Line a large baking sheet and preheat the oven to 350F.

  2. Toss the lentils, carrot, and bell pepper with salt and olive oil and arrange on the baking sheet. Roast for 20 to 25, checking on and stirring everything about halfway through.

  3. When ready, slice the carrot into thin rounds and dice the bell pepper.

  4. Combine lentils, veggies, shredded Brussels sprouts, olives, lemon juice, and black pepper.

Ingredient Variations and Substitutions

You can use any color bell pepper and any form of olives you have handy.

When it comes to olives, you'll notice multiple varieties at the store—manzanilla and kalamata are two of the more common ones. Green olives (like manzanilla) and black olives (like kalamatas) differ in their ripeness, with black olives being riper than green ones. Their nutrition content is nearly identical—both offer healthy monounsaturated fats and even some minerals.However, keep an eye on the sodium. It'll vary depending on the type of brine used, so take a minute to compare labels.

Also, you don't want stuffed olives for this recipe, just pitted ones, but note that green olives are usually stuffed with pimientos, almonds, garlic, and other add-ins, which will affect their calorie counts.

Cooking and Serving Tips

When you have a lot of Brussels sprouts you can shred them in a food processor. Since we're only using four here, just use a knife. Cut each sprout in half, then, holding onto the tough stem end, thinly slice it until you reach the end. You can discard the tough end.

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