Roasted Fennel, Lentil & Smashed Brussels Sprout Salad with Green Olive and Caper Dressing
brussels sprout, dressing, featured, Fennel, greek yogurt, lentil, meal prep, roasted, smashed sprout, winter
Share this post:
A Meal-Prep Friendly, Lettuce-Free Salad Recipe
Roasted Fennel Lentil & Smashed Brussels Sprout Salad with Green Olive and Caper Dressing
This Roasted Fennel, Lentil & Smashed Brussels Sprout Salad with Creamy Green Olive and Caper Dressing is a hearty, flavor-forward salad that delivers both comfort and brightness. Caramelized roasted fennel brings natural sweetness, earthy lentils add substance, and smashed Brussels sprouts create tender, ruffled leaves that catch every bit of dressing. The creamy Greek yogurt–based green olive and caper dressing adds tang, saltiness, and richness without feeling heavy, making this salad deeply satisfying and wildly craveable.
This is the kind of sturdy salad that holds up beautifully for meal prep and entertaining. The textures stay intact for days, the flavors deepen as they sit, and the creamy dressing clings instead of pooling or breaking. It’s excellent served slightly warm, room temperature, or chilled straight from the fridge, and flexible enough to stand alone or pair with grilled chicken, jarred tuna, sardines or thinly sliced flank steak.
FAQ
What are smashed Brussels sprouts?
Smashed Brussels sprouts are whole Brussels sprouts that are literally crushed so the leaves separate into tender, ruffled layers.
Why smash my Brussels sprouts?
Smashing Brussels sprouts makes them more tender and pleasant on the palate. It also breaks their cell walls to make them more receptive to the salad dressing
How do I smash my Brussels sprouts?
Cut a V-shaped notch from the base of each Brussels sprout to remove the core. Smash each sprout 3–4 times with a heavy pot, separate into leaves, wash, dry, lightly salt, and set aside.
Can I make this salad ahead of time for meal prep?
Yes — this salad is ideal for meal prep. You can fully assemble it up to 3–4 days in advance and store it in an airtight container in the refrigerator.
Should I store the dressing separately or toss it ahead of time?
Because the dressing is creamy and yogurt-based, it holds beautifully once tossed. You can mix everything together ahead of time without the salad becoming soggy. If you prefer extra texture contrast, store the dressing separately and toss before serving.
How long will this salad keep in the fridge?
Stored properly in an airtight container, the salad keeps well for up to 4 days. The flavors often improve after the first day.
Can this salad be served warm or cold?
Yes. It’s delicious slightly warm when the fennel is freshly roasted, but also excellent chilled or at room temperature for packed lunches and gatherings.
Is this salad high in protein?
Between the lentils and Greek yogurt dressing, this salad provides a solid amount of protein and fiber, making it filling enough to serve as a light main or hearty side.
Ingredients
3 fennel bulbs, cores removed, each cut into 12 wedges
1 1/2 tbsp olive oil
Kosher salt
1 pound Brussels sprouts
1 cups dried French lentils or black lentils
Green Olive and Caper Dressing (recipe below)
zest of one orange
thyme
black pepper
- Green Olive and Caper Dressing
3/4 cup pitted green olives, drained, with olive brine reserved, divided
2 tbsp capers, divided
2-3 tbsp caper brine
3 tbsp fresh lemon juice
2-3 scallion tops
8 oz. 2% Greek yogurt (I prefer Fage brand)
1 tbsp extra virgin olive oil
Directions
- Preheat oven to 400°F. Toss the fennel wedges with the olive oil and a pinch of salt, then roast for about 30 min until caramelized and tender. Make a v-shaped cut into each of the Brussels sprouts to remove each core. Smash them one at a time using a heavy bottomed pot (I smash each sprout about 3-4 times). Break the Brussels sprouts apart into their individual leaves, wash and dry, season lightly with salt and set aside.
- Bring 3 qts water to a boil and add 2 tbsp Kosher salt. Add the lentils and lower heat to keep the water at a low boil. Boil until soft but not mushy, about 17-18 min. Don’t overcook. Drain and rinse the lentils under cold water in a fine mesh strainer, ridding lentils of as much water as possible. Spread the lentils onto a large plate covered with a double layer of paper towel to dry out the lentils further. This will ensure that the salad won’t be soggy.
- Once the fennel is cool enough to handle, combine it with the lentils in a medium bowl. Coarsely chop the Brussels sprouts and add to the bowl. Toss, add dressing, and season to taste with salt and pepper. Garnish with orange zest and fresh thyme.
- Green Olive and Caper Dressing
- Coarsely chop 1/4 cup olives and 1 tbsp capers and reserve. To your blender carafe, add the remaining olives and capers, 2 tbsp caper brine, and lemon juice. Blend to break down the olives a little. Add the scallion, yogurt and olive oil and blend until homogenous but not too smooth. Stir in the reserved olives and capers. If the dressing seems too thick whisk in a small amount of olive brine, one teaspoon at a time to reach desired consistency.
Sarah Faris: The salad Whisperer
Sarah is a classically trained chef and Mom whose passion is spreading the gospel of salad. A native New Yorker, she now calls Miami, FL home.
Read more
Share this post:
Leave a Reply
