With all the hot weather that’s been around, salad is definitely on the menu. If you find it hard to think up quick and tasty alternatives to satisfy the taste-buds, this crunchy red cabbage and walnut mix will hit the spot.
I love red cabbage, and enjoy it just as much raw as cooked. My family are not so keen however, as it does have quite a pungent, bitter taste. That’s actually all the marvellous phytonutrients packed within the crisp leaves. Bitter flavours often contain the most medicinal properties, but most of us are not so keen on them. Many types of produce have been cultivated to remove the bitterness to make them more palatable for the general market – think how harsh brussel sprouts used to be. Nowadays they tend to be small and sweet, unlike the tough, bitter bullets I remember from my childhood.
So although these veggies taste more delicious, some of their healing properties have been removed. Not that it’s a waste of time eating them, far from it. They’re not just quite as helpful as they used to be.
One way to make raw cabbage less bitter, and therefore more palatable, is to let it marinate in something salty or acidic for a while. Sauerkraut for example tastes much less bitter, plus contains helpful friendly bacteria from natural fermentation, but it takes a while to make. Leaving cabbage to soak in an acidic dressing for a short period of time does the job really well – and keeps the satisfying crunch too.
Vinegar works well, but for anyone like me who cannot tolerate fermented products that’s not an option. I prefer to keep it simple – fresh lemon juice does the job just as well. Add a little salt and the two combine to help draw out some of the fluid and bitterness, making the cabbage slightly softer and easy one the palate. Try to remember to marinate for a minimum of an hour – longer is even better. But if you forget, do it as soon as you can then finish off constructing the salad at the last minute.
This also works for raw onion. It seems to help make it more digestible and less repeatable later on in the day, something many people suffer from. I’ve used red onion in this recipe, partly because it’s slightly less harsh than yellow but mainly because the red pigments contains extra super-healthy phytonutrients and anti-oxidants.
If you have a nut allergy or intolerance, then walnuts can be replaced with toasted pumpkin seeds. Try and find some big ones to stand out in the salad. Or if you wish to dress it up, add some gorgeous sparkly pomegranate seeds or dairy-free feta or labneh cheese.
That’s it! So with the weather to stay warm for the foreseeable future, why not give this super crunchy simple salad a go? Let me know how you get on.
Red cabbage and walnut salad (4-6 servings)
1/3 medium-sized red cabbage, finely shredded
1 medium red or white onion, finely sliced
50g walnuts, lightly toasted
1 big lemon, juice only
1 tablespoon extra virgin olive oil or flaxseed oil
salt and pepper
2 tablespoons finely chopped mixed fresh herbs (I used parsley, coriander and mint)
Place the red cabbage and onion together in a large bowl. Use you fingers to ensure they are combined well. Whisk the lemon juice, oil, salt and pepper together in a small jug then pour it into the bowl. Toss well to ensure everything is coated, then leave to marinate.
When you’re ready to serve, add the chopped herbs and walnuts, season with a little extra black pepper, toss together well and serve. That’s it! Enjoy.
FAQs
When selecting a red cabbage, the color should be vibrant. You can add this versatile vegetable to soups, stews, salads, and coleslaw. It's delicious raw, steamed, sautéed, or fermented. It retains the most nutrients when it's eaten raw but is still highly nutritious when cooked.
How to take bitterness out of red cabbage? ›
Add a little salt and the two combine to help draw out some of the fluid and bitterness, making the cabbage slightly softer and easy one the palate. Try to remember to marinate for a minimum of an hour – longer is even better.
Why do you soak red cabbage? ›
Crisp it up: Shredded cabbage stays perky if it's soaked in cold water. This also helps cut the pungent edge. Drain well before combining with other ingredients.
Can you eat crunchy cabbage? ›
Cabbage is one of the first real staple veggies to make it into the CSA and market. Crunchy, super healthy, and easy to cook with or eat raw, we love cabbage at our farm. We grow it throughout spring, summer, and fall.
Is raw red cabbage good for your gut? ›
Red cabbage is a good source of fibre, including the insoluble variety which promotes regular bowel movements. The fibre in cabbage acts as a prebiotic, which means it's the type of fibre that provides a fuel source for the beneficial bacteria that live in your gut.
What is the healthiest way to eat red cabbage? ›
If you want to preserve these nutritional benefits, it's best to steam your cabbage. First, because steaming improves its cholesterol-lowering properties. Steaming also preserves more glucosinolates than microwaving, despite longer cooking time. Purple or red cabbage is a special nutritional powerhouse.
How to keep shredded cabbage crunchy? ›
Place shredded cabbage in a tightly sealing plastic bag or air-tight container. Store in coldest part of your fridge. Shredded cabbage should stay fresh for 2-3 days when stored properly.
What happens when you add vinegar to red cabbage? ›
When cooked in an alkaline liquid like water, red cabbage turns blue. Adding vinegar, lemon juice, or another acid helps the cabbage to retain its red-purple color.
How to keep cabbage crisp? ›
If you're not quite ready to use your head of cabbage, don't rinse it, put it in a plastic bag, and store it in the crisper drawer of the fridge. You will be shocked at how long it will remain vibrant and crisp.
What is the name of crunchy cabbage? ›
Bok Choy. Bok Choy, with its white stems and dark green leaves, is a type of Asian cabbage. Its crispness adds a satisfying crunch to dishes, and its mild, slightly peppery taste complements stir-fries, soups, and salads.
This crunchy Asian Cabbage Salad is colorful, healthy and delicious! Made with raw cabbage, carrots and almonds, topped with an easy ginger peanut dressing.
How long does red cabbage last in the fridge? ›
How to Store Cabbage in the Fridge. Whether it's red or green, Savoy or napa, fresh cabbage should be stored in the refrigerator in a plastic bag. For red, green and Savoy cabbage heads, this storage method will keep the cabbage fresh for up to 10 days.
Can you eat cold red cabbage? ›
Red cabbage can also be served raw as a type of coleslaw or found simply pickled in vinegar with few additions.
Can you eat red cabbage by itself? ›
Red cabbage is full of vitamins (A, C and K), minerals and antioxidants so eating it raw or juicing it also provides a fantastic health boost.
Can I eat raw red cabbage everyday? ›
It is important to note that, while it is true that eating cabbage may support weight-management goals, this veggie should not be overconsumed, as too much cabbage can lead to gastrointestinal side effects, like bloating. It is also important to enjoy cabbage as a part of a balanced and healthy diet.
Can you eat shredded cabbage? ›
Shredded red cabbage is crisp and ready to eat. Avoid packages with a considerable number of brown-edged pieces or if the cabbage appears excessively wet.
I love red cabbage, and enjoy it just as much raw as cooked. My family are not so keen however, as it does have quite a pungent, bitter taste. That’s actually all the marvellous phytonutrients packed within the crisp leaves. Bitter flavours often contain the most medicinal properties, but most of us are not so keen on them. Many types of produce have been cultivated to remove the bitterness to make them more palatable for the general market – think how harsh brussel sprouts used to be. Nowadays they tend to be small and sweet, unlike the tough, bitter bullets I remember from my childhood.
