Recipes

Superfoods Collection: Longevity High-Protein Salad

by StudioLink Recipe.
August 25, 2026
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Made by Cooking for Peanuts

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100% EBT-Friendly

Total Time: Approximately 50 Minutes

This Longevity High-Protein Salad combines lentils, whole grains, kale, cabbage, seeds, and a creamy lemon-balsamic tahini dressing for a hearty plant-based meal. With 24 grams of protein and 18 grams of fiber per serving, this superfoods recipe is especially well suited for meal prep, lunch, or dinner.

Superfoods in This Recipe

  • Lentils: Rich in plant-based protein, fiber, iron, and folate, helping support digestive health, heart health, and lasting fullness.
  • Kale: Provides vitamins A, C, and K along with antioxidant plant compounds and fiber.
  • Red Cabbage: A source of fiber, vitamin C, and anthocyanins, the pigments responsible for its deep purple-red color.
  • Whole Grains: Kamut, farro, barley, or quinoa provide complex carbohydrates, fiber, plant protein, and important minerals.
  • Pumpkin Seeds: Supply plant protein, magnesium, zinc, iron, and unsaturated fats.
  • Hemp Hearts: Provide plant protein, magnesium, and essential fatty acids.
  • Tahini: Made from sesame seeds and provides unsaturated fats, plant protein, calcium, and other minerals.
  • Extra-Virgin Olive Oil: Provides predominantly monounsaturated fats and naturally occurring antioxidant plant compounds.
  • Garlic: Contains sulfur-containing plant compounds and adds bold flavor to the vegetables.
  • Lemon: Provides vitamin C and bright acidity that balances the creamy tahini dressing.
  • Barberries: An optional addition that contributes tart flavor and naturally occurring antioxidant plant compounds.
  • Black Cumin Seeds: An optional finishing ingredient that adds earthy flavor and additional plant compounds.

Estimated Nutrition Per Serving

473
Calories
61g
Carbs
24g
Protein
17g
Fat
18g
Fiber
10g
Sugar

Ingredients:

0.5x
1x
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  •   1 cup French lentils (uncooked, brown or green)
  •   1 cup kamut (uncooked, or farro, barley, or quinoa)
  •   1 medium bunch kale curly (chopped, or lacinato, tough stems removed)
  •   1/2 medium red cabbage (chopped, or green, white, or savoy cabbage)
  •   4 green onions (thinly sliced, green and white parts)
  •   drizzle extra-virgin olive oil (optional)
  •   3 cloves garlic (optional)
  •   1/3 cup raw pumpkin seeds (optional)
  •   2 tbsp hemp hearts (optional)
  •   1 1/2 tbsp capers (rinsed, optional, preferably low-sodium)
 
For the Dressing
  •   1/2 cup tahini
  •   3 tbsp balsamic vinegar
  •   2 tsp Dijon mustard (or wholegrain mustard)
  •   2 tsp maple syrup
  •   1 tsp garlic powder
  •   2 tsp dried herbs (majoram, oregano, or Italian)
  •   6 tbsp water (cold)
  •   2 lemon (juiced, or to taste)
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Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

  1. Cook the LENTILS and your chosen GRAIN separately according to package directions until al dente. Drain in a fine-mesh strainer, rinse under cold water, and set aside.
  2. If lightly cooking the vegetables, add the chopped KALE, CABBAGE, and GREEN ONIONS to a large saucepan.
  3. Add a drizzle of EXTRA-VIRGIN OLIVE OIL and press in the GARLIC. Cook over low heat for about 3 minutes, stirring constantly, until some of the kale is lightly wilted.
  4. Transfer the vegetables, cooked grain, and LENTILS to a large serving bowl.
  5. Add the PUMPKIN SEEDS, HEMP HEARTS, CAPERS, and optional BARBERRIES and LONG PEPPER POWDER.
  6. To make the dressing, combine the TAHINI, BALSAMIC VINEGAR, DIJON MUSTARD, MAPLE SYRUP, GARLIC POWDER, and DRIED HERBS in a medium bowl or jar.
  7. Whisk until the tahini begins to seize, then gradually whisk in the COLD WATER 2 tablespoons at a time.
  8. Add the fresh LEMON JUICE to taste and continue whisking until the dressing is smooth and pourable.
  9. Pour the dressing over the salad and toss until the lentils, grains, vegetables, and seeds are evenly coated.
  10. Finish with freshly ground BLACK CUMIN SEEDS, if using, and serve.

Recipe Notes

  • Optional longevity ingredients include 2 tablespoons of barberries, 1 to 1½ teaspoons of long pepper powder, and ground black cumin seeds to taste.
  • Lightly cooking the kale, cabbage, and green onion is optional. Keep the cooking time brief so the vegetables retain texture and color.
  • The grain can be made with kamut, farro, barley, or quinoa depending on availability and preference.

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