Rainbow Red Cabbage Salad Recipe – Easy and Healthy
As a home chef who’s strongly committed to the culinary craft, I occasionally find myself reflecting on the inspiration I gather from the individuals who’ve touched my life. Very much colored by my considerable affection for the Mediterranean tableau, my thoughts on the subject recently turned to friends I’ve known here over the years. Of these, there’s one who remains particularly in my memory:
a purveyor of the good life and a veritable lover of fresh, health-giving vitality – a friend whose effervescent energy and beaming positivity are practically matched by the rainbows that eternally glisten in her wake.
I was inspired by a shared memory of an old friend, one who laughed with a kind of abandon that made all who heard it join in, and how after the laughter stopped she sat across from me at a wrought iron table in her garden.
The tableau was painted in the most vivid of colors – the red of the cabbage, the green of Romaine, the yellow of grapefruit, and the rich brown of almonds and sesame seeds. To this day, I have trouble replicating her painter’s palette. But my biggest fear has always been that I wouldn’t be able to capture the way that dish tasted on that day, in all its virtuosic harmony.
Also, it doesn’t hurt to be healthier ; )
But red cabbage has higher levels of some types of antioxidants than other types of cabbage. These nutrients are thought to help reduce the risk of health conditions such as cancer, osteoporosis, and heart disease.
Webmd.com
Why This Salad is Healthy
- Nutrient-Dense: The vibrant colors indicate a variety of vitamins and minerals, especially antioxidants in red cabbage.
- Hydration and Fiber: Grapefruit and cabbage provide hydration and fiber, aiding in digestion.
- Heart Health: Healthy fats from avocado and seeds contribute to cardiovascular benefits.
Chef’s Notes – Rainbow Red Cabbage Salad
- To add an extra crunch to the salad, consider toasting the almonds and sesame seeds before adding them to the dish.
- For a variation in flavors, try adding a sprinkle of chili flakes or a drizzle of honey to the dressing.
- To make the salad more filling, you can add protein sources like grilled tofu or chickpeas on top.
Rainbow Red Cabbage Salad Occasions
- Healthy Eating: This vibrant salad is perfect for those looking to incorporate more nutritious and colorful meals into their diet.
- Vegan & Vegetarian: Ideal for vegans and vegetarians, this salad offers a satisfying mix of textures and flavors without any animal products.
- Weekday Meals: Quick to prepare and packed with essential nutrients, this salad is a great option for busy weeknight dinners or light lunches.
Vibrant Red Cabbage and Citrus Salad
Dive into the world of vibrant flavors with this Red Cabbage and Citrus Salad! Perfect for health enthusiasts, this salad combines crunchy red cabbage, fresh romaine, tangy grapefruit, creamy avocado, and nutty almonds, all tossed in a zesty ginger lime tahini dressing. It’s not just a salad; it’s a colorful feast that promises to delight your taste buds and boost your vitamin intake!
4
servings10
minutes0
minutes200
kcal10
minutesKeep the screen of your device on
Ingredients
- Greens and Fruits
2 cups thinly shredded red cabbage outer tough leaves removed
4 cups chopped romaine lettuce
1 large grapefruit peeled and segments cleanly removed
1 ripe avocado thinly sliced
- Crunch and Dressing
1/4 cup finely shredded carrots
1 tbsp thinly sliced almonds
2 tsp roasted white sesame seeds
1/4 cup ginger lime tahini dressing or a similar creamy dressing
- Alternative Ingredients
Romaine Lettuce -> Kale or Spinach replaces romaine lettuce
Ginger Lime Tahini Dressing -> Jalapeño Ginger Dressing replaces ginger lime tahini dressing
Almonds -> Sunflower Seeds replaces almonds
Directions
- Salad Assembly – In a large mixing bowl, combine the shredded red cabbage, chopped romaine lettuce, shredded carrots, and grapefruit segments. Toss these ingredients gently to mix.
- Adding Toppings – Carefully arrange the avocado slices on top of the tossed salad. Sprinkle the sliced almonds and roasted white sesame seeds evenly over the salad.
- Dressing Application – Drizzle the ginger lime tahini dressing over the salad just before serving to maintain the freshness and crunch of the ingredients.
Equipment
- mixing bowls
Nutrition Facts
- Calories: 200kcal
- Carbohydrates: 18g
- Protein: 4g
- Fat: 14g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 70mg
- Potassium: 450mg
- Fiber: 6g
- Sugar: 8g
- Vitamin A: 35IU
- Vitamin C: 60mg
- Calcium: 8mg
- Iron: 10mg
FAQ – Rainbow Red Cabbage Salad
Can you eat red cabbage raw in a salad?
Yes, red cabbage can be eaten raw in a salad. It adds a crunchy texture and vibrant color, plus it’s rich in vitamins and antioxidants.
What is rainbow slaw made of?
Rainbow slaw typically consists of a mix of colorful vegetables such as red cabbage, green cabbage, carrots, bell peppers, and sometimes additions like radishes or apples. It’s often dressed with a tangy vinaigrette or creamy dressing.
How do you cook red cabbage without losing color?
To retain the vibrant color of red cabbage during cooking, add a teaspoon of vinegar or lemon juice to the water. Acid helps maintain the bright purple hue.
Can you boil and eat purple cabbage?
Yes, purple cabbage can be boiled and eaten. Boiled cabbage can be used in various dishes or as a side, but boiling might cause some loss of nutrients and color unless acid is added.
What are the health benefits of red cabbage?
Red cabbage is high in antioxidants, particularly anthocyanins, which may help reduce inflammation and risk of certain chronic diseases. It is also rich in vitamins C and K, fiber, and various minerals.
