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Purple Cabbage Vegan Slaw

January 27, 2019

This Purple Cabbage Vegan Slaw is the best salad to cool you down during this sweltering Sydney summer!

This salad came about out of needing to make something that used up some left over ingredients in my fridge and having limited time to prepare a dish that was nutritious, filling and quick to make in between finishing work and going to a dinner party.

I am actually quite surprised myself at how well this Purple Cabbage Vegan Slaw came together, with the added bonus of being easy to adapt for which ever occasion you require it to be. Whether this be for a weekday lunch/dinner, dinner party, your week’s meal prep as this can easily be adjusted to increase the bulk of the recipe by adding in a grain of your choice such as brown rice or quinoa, using your choice of protein source (I used vegan duck), adding in more vegetables, and even adding in some healthy fat sources such as nuts or seeds.  

This salad is not only delectable (and now will become a go-to salad option for myself), but aesthetically beautiful with its vibrant purple, red and green colors that makes this dish that more appealing and a crowd-pleaser among many.

One of the main benefits of this salad is that it is mainly a raw dish, with the exception of the optional protein and grain source. This means, especially in terms of the purple cabbage and red capsicum which are both excellent sources of vitamin C, that the Vitamin C will not be destroyed from being exposed to high temperatures during the cooking process. It is also important to reduce the exposure of foods high in vitamin C to sunlight and oxygen in air as the vitamin C will react with it and become oxidized.

So why is vitamin C so important? This is just one of the vitamins that is essential for your body as it acts as an antioxidant assisting in protecting the cells from damage through neutralizing the free radicals. Vitamin C is also important in contributing to your immune system as well as reducing inflammation. In addition, vitamin C is vital for the production of collagen, our bodies connective tissue and without this we could not develop the structure, strength and support within our muscles, skin, bones and other tissues that is found throughout our body.

So next time you are stuck for a party dish, looking for a way to increase your vegetable servings, or even a way to increase your Vitamin C daily intake then try this Purple Cabbage Vegan Slaw and I guarantee you will be impressed!


Makes approximately 6-8 main servings

Dietary

Vegan and Dairy Free

Course

Wholesome Mains

Preparation & Cooking Time

25 minutes prep time

25 minutes total time

Salad Ingredients

  • 1  medium head purple cabbage
  • 1 bunch coriander, finely chopped
  • 1 bunch green onions (green part) finely chopped
  • 1 medium red capsicum, chopped
  • Optional: 250 grams of vegan duck or another protein source such as tofu, tempeh or legumes of your choice 

Dressing Ingredients

  • 1/4 cup of water
  • 1/4 cup of lemon juice
  • 1/8 cup apple cider vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon maple syrup
  • Iodized sea salt to taste
  • Freshly ground pepper to taste

Equipment:

  • 1 x Large mixing bowl
  • 1 x food processor
  • 1 x large chopping board
  • 1 x large knife
  • 1 x tongs
  • 1 x 1 x glass jar
  • 1 x measuring spoon
  • 1 x measuring cup
  • 1 x large frying pan

Directions for Salad

  1. Cut your cabbage into pieces and place this into food processor in batches. Pulse this for a few times until it is roughly chopped (not too much that it resembles a rice size). Pour the chopped cabbage into a large serving bowl. Repeat this process for the rest of the cabbage.
  2. Cut the coriander, green onions and red capsicum and toss this through the purple cabbage.
  3. Optional: add in your choice of cooked protein, grains, and/or healthy fats and toss through the salad
  4. Place in the fridge to cool.

Directions for Dressing

  1. Place all ingredients into a glass jar and shake to combine.
  2. Once ready to service pour this through the salad and toss through.

Tip

  • As mentioned before this is an adaptable recipe whereby you can use a selection of other vegetables on the skewer if you prefer such as carrots, cucumber, celery and many others, as long as you can thread them through the skewer

Reference

1. Effect of Heating on Vitamin C Content of Some Selected Vegetables
http://www.ijstr.org/final-print/nov2013/Effect-Of-Heating-On-Vitamin-C-Content-Of-Some-Selected-Vegetables.pdf

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