Cabbage, Pea and Mint Salad

I love this light and super tasty Cabbage, Pea and Mint Salad. With the warmer weather in full swing (at least, it is here in QLD), one of my favourite past-times is creating the ultimate salad. This week I picked a beautiful green cabbage and the last of my sugar snap peas from my veggie patch which has inspired this creation. It is perfect for BBQ’s and entertaining as it can be prepared ahead. It’s vegetarian, grain, gluten-free and low-fructose with a variation for vegan and dairy-free.

Health benefits

This salad is full of nutrition. Like it’s other cruciferous cousins, cabbage is a rich source of many micronutrients (vitamins and mineral) and fibre (3.5g per serve). It also contains glucosinolates (sulphur containing plant chemicals) many of which have been researched for their promising anti-cancer properties. It also yields about 4g protein per serve.

Ingredients

Using simple ingredients like fresh white cabbage, peas, mint leaves, and a lemony dressing, this salad comes together effortlessly. It’s gluten-free and easy to adapt for different dietary needs. I think it’s better than a traditional slaw.

How to make this cabbage pea salad

In a large bowl, combine finely shredded cabbage, peas, mint leaves, and thinly sliced radish. Mix up the dressing ingredients… lemon-infused extra-virgin olive oil, red wine vinegar, lemon juice, and sea salt in a jar, and toss it through the salad. Finish by sprinkling over the grated parmesan and serve immediately.

Serving suggestions and how to store

This cabbage salad is best served fresh but can be made ahead by preparing the veggies and adding the dressing and parmesan just before serving. Store any leftovers in an airtight container in the fridge for up to two days.

Vary this to suit your dietary needs

For a dairy-free or vegan version, swap the parmesan for a mix of ground macadamia nuts, nutritional yeast, and a pinch of salt. Don’t like radishes? Soak them in lemon juice to mellow out the flavour, or replace them with red capsicum for extra crunch. Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Cabbage, Pea and Mint Salad

Prep 15 minutes minutes

Total 15 minutes minutes

Serves: 4

This fresh and crunchy cabbage, pea, and mint salad is a light yet delicious side dish perfect for summer. With the sweetness of peas, the zing of radish, and the aromatic freshness of mint, it’s a quick salad that pairs well with almost any meal.

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Ingredients

• ½ green cabbage (I used a sugarloaf) or ¼ of a large, finely shredded
• 75 g fresh peas (½ cup) you can use frozen blanched quickly in hot water or finely sliced snow peas
• ¼ bunch/s fresh mint leaves -picked off the stems
• 4 radish/s -halved and sliced thinly
• 50 g parmesan cheese (½ cup) finely grated

Dressing

• 2 tbsp lemon-infused olive oil (or extra virgin oilve oil)
• 1 tsp red wine vinegar (or raspberry vinegar is lovely too)
• 1 tsp lemon juice
• ¼ tsp sea salt

Method

• In a large salad bowl combine the cabbage, peas, mint and radish.
• Mix the ingredients for the dressing in a small bowl or shake in a jar.
• Toss through the salad to coat it evenly.
• Then mix through the parmesan and serve immediately.

Tip

• To make ahead, combine the vegetables in a bowl and mix with the dressing and parmesan at the last minute.

Store

• Store in an airtight container in the fridge.

Variations

Dairy-free and vegan

Replace the parmesan with ¼ cup  ground macadamia nuts mixed with a tablespoon of nutritional yeast and a good pinch of sea salt.

Don't like the radish?

If you or your kids are not a fan of radish, slice them and then soak in lemon juice and a little sea salt for 10 minutes before adding to the salad.  No heat and a divine citrus flavour is the result.

Extra veggies

I often also add red capsicum to this salad.

Note about Lemon oil

I like the Cobram Estate brand of lemon olive oil  in most supermarkets. Otherwise just use regular olive oil.

 

 

This is one of my personal faves. Let me know how you enjoy it, post a comment or rate this recipe below. 

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