If you’re looking for a satisfying dish that’s as good for your body as it is for your appetite, this black lentil, cauliflower, and white sweet potato salad delivers. Made with ingredients that support digestion, reduce inflammation, and provide steady energy, it will become a favorite among seniors who want meals that taste great and support long-term wellness.
Created by Dr. Gil Barzilay, a traditional Chinese medicine practitioner and health coach, the dish reflects his thoughtful approach to food and health. With a background in herbal medicine, nutrition, and integrative care, Dr. Gil believes food can play a central role in how we feel and this salad is a simple, flavorful example.
This Salad Deserves a Spot in Your Weekly Rotation
This isn’t your average side dish. It’s a nutritional powerhouse specifically designed to support energy, digestion, and inflammation—all key concerns for adults over 55. Here’s why:
- Black Lentils are rich in protein and polyphenols, which help protect cells and lower blood pressure. They also provide a steady source of energy without blood sugar spikes.
- Cauliflower contains antioxidants and glucosinolates that support detoxification and may reduce cancer risk. It’s gentle on the stomach and supports digestion.
- White Sweet Potatoes are a hidden gem: packed with vitamins A and C, plus prebiotic fiber that helps feed healthy gut bacteria, which is essential for immunity and mood regulation.
Tossed together with olive oil, lemon juice, and optional herbs, this warm salad is ideal for anyone looking to eat clean and feel lighter, without sacrificing flavor.
Try It Yourself
It’s Easy to make in a big batch, holds up well in the fridge, and tastes even better the next day, warm or cold.
What You’ll Need
- 1 medium cauliflower, cut into small florets
- 1 cup black lentils, rinsed
- 1 orange bell pepper (or any color you have), diced
- 1 large white sweet potato (any variety works), peeled and cubed
- 1 small red onion, thinly sliced
- A handful of parsley, roughly chopped
- A handful of fresh spinach leaves
- A handful of pistachios and pine nuts
For the dressing:
- 3 tablespoons olive oil
- 1 tablespoon raw tahini
- Juice of 1 lemon
- 1 garlic clove, crushed
- Salt and pepper, to taste
How to Make It
- Roast the Vegetables:
Toss the cauliflower, sweet potato, and bell pepper with olive oil, salt, and pepper. Spread on a baking sheet lined with parchment paper. Roast at 400°F (200°C) for 25–30 minutes, until the cauliflower is golden. Let cool slightly. - Cook the Lentils:
Simmer the black lentils in boiling water for 20–25 minutes, until tender but still firm (not mushy). Drain and let cool. - Prepare the Dressing:
In a small bowl, whisk together the olive oil, tahini, lemon juice, garlic, salt, and pepper until smooth. - Assemble the Salad:
In a large bowl, combine the roasted vegetables, lentils, red onion, parsley, and dressing. Mix gently to combine. - Toast the Nuts:
In a dry skillet, toast the pistachios and pine nuts over medium heat for 2–3 minutes, until golden and fragrant. Watch closely so they don’t burn. - Plate and Serve:
Line a serving bowl with fresh spinach leaves. Spoon the salad mixture over the top, then sprinkle with the toasted nuts for extra crunch and flavor.
Healthy doesn’t mean giving up flavor. With the right ingredients, meals can be both nourishing and delicious.
ABout The Featured Expert:
Dr. Gil Barzilay, PhD, Dipl CM (IATCM, ETCMA), is a licensed Chinese Medicine practitioner specializing in acupuncture and herbal medicine, with advanced training in macrobiotic nutrition and Japanese acupuncture (Kiiko Matsumoto style). He focuses on midlife health concerns including diabetes, obesity, hypertension, insomnia, chronic pain, and menopause. In addition to clinical practice, Dr. Barzilay teaches nutrition, Chinese medicine research, and philosophy both in Israel and internationally, including across Europe and the United States.
- Website: www.drgiltcm.com
- Facebook: facebook.com/drgiltcm
