This cabbage and cucumber salad is not only easy to make but also packed with vitamins, fiber, and healthy fats that support digestion, satiety, and metabolism. With its crunchy texture, refreshing flavor, and nutrient-dense ingredients, this salad is perfect for those aiming to add wholesome meals to their diet while focusing on weight management. The combination of cabbage, cucumbers, and a delightful tangy dressing makes it a flavorful, filling, and satisfying option for any time of day.
Ingredients and Benefits Breakdown
- Green Cabbage (1/3 of a head): This low-calorie, fiber-rich vegetable promotes fullness and provides essential nutrients like vitamin C and antioxidants that aid in fat reduction.
- Red Cabbage (1/3 of a head): Adds vibrant color and flavor, along with additional fiber and antioxidants, particularly anthocyanins, which can help support cardiovascular health.
- Salt (1/4 teaspoon, divided): Aids in releasing water from the cabbage and cucumbers, enhancing their crunchiness. Use sparingly to keep the sodium content in check.
- Cucumber (1-2, medium-sized): High in water content, cucumbers add hydration and crunch, while their low calorie count makes them ideal for weight management.
- Onion (1/2, finely sliced): Onions add a sharp, contrasting flavor and are rich in prebiotics, which support gut health.
- Rice Vinegar (1 teaspoon): Adds a tangy note to the dressing while being gentler in acidity compared to other vinegars. Also, it aids in digestion.
- Carrot (1, grated): Carrots offer natural sweetness and provide beta-carotene, a powerful antioxidant that promotes eye and skin health.
- Walnuts (20g, roughly chopped): Walnuts contribute healthy fats, particularly omega-3 fatty acids, and offer a delightful crunch.
- Garlic (2 cloves, minced): Known for its metabolism-boosting properties, garlic brings a subtle spice and depth to the dressing.
- Olive Oil (2 tablespoons): A heart-healthy fat, olive oil is essential for nutrient absorption and gives a smooth texture to the dressing.
- Honey (1 tablespoon): This natural sweetener balances the dressing’s acidity and brings additional flavor complexity.
- Mustard (2 tablespoons): Provides tangy flavor and a bit of heat, while also helping to emulsify the dressing for a smooth consistency.
- Soy Sauce (1 teaspoon): Adds umami depth and a hint of saltiness to enhance the salad’s overall flavor profile.
Step-by-Step Preparation Instructions
Step 1: Prep the Cabbage and Cucumber
- Shred the Green and Red Cabbage: Using a sharp knife or a mandoline slicer, finely shred 1/3 head each of green and red cabbage. Place them in separate bowls.
- Add Salt to Cabbage: Sprinkle 1/4 teaspoon of salt over the shredded green and red cabbage. Toss gently and let it sit for about 10 minutes. The salt will draw out excess moisture, which can then be drained for a crunchier texture.
Step 2: Prepare the Vegetables
- Slice the Cucumbers: Peel the cucumbers if desired and slice them thinly. Add a pinch of salt, toss, and set aside for 5-10 minutes to drain excess water, then pat them dry with a paper towel.
- Finely Slice the Onion: Thinly slice 1/2 an onion and add it to the bowl with cucumbers for additional flavor.
- Grate the Carrot: Peel and grate a medium-sized carrot, adding a splash of color and a touch of natural sweetness to the salad.
Step 3: Prepare the Dressing
- Combine Dressing Ingredients: In a small bowl, whisk together 2 tablespoons of olive oil, 1 teaspoon of rice vinegar, 1 tablespoon of honey, 2 tablespoons of mustard, and 1 teaspoon of soy sauce.
- Add Garlic: Mince 2 cloves of garlic and whisk into the dressing, giving it a bold and savory kick.
- Taste and Adjust: Taste the dressing and adjust seasoning as needed. If you prefer more acidity, add a bit more vinegar; for extra sweetness, add a touch more honey.
Step 4: Assemble the Salad
- Combine All Ingredients: In a large bowl, combine the salted cabbage (drained if necessary), cucumbers, onion, grated carrot, and walnuts.
- Add the Dressing: Drizzle the dressing evenly over the salad and gently toss everything together to ensure even coating.
Step 5: Chill and Serve
- Let the Salad Marinate: For best results, cover the bowl and let the salad sit in the refrigerator for at least 15-20 minutes. This resting time allows the flavors to meld beautifully.
- Serve and Enjoy: Before serving, give the salad a gentle toss and garnish with a few extra chopped walnuts or a sprinkle of freshly ground black pepper if desired.
Helpful Tips for Making This Salad
- Choose Fresh Ingredients: Fresh cabbage, cucumbers, and carrots yield the best flavor and crunch. Look for firm and crisp vegetables for optimal results.
- Drain Excess Moisture: The salt treatment for the cabbage and cucumbers is essential to draw out water, ensuring the salad stays crunchy and doesn’t become watery.
- Customize the Flavor: Adjust the garlic, honey, or mustard levels in the dressing to suit your taste. This recipe is highly adaptable!
Storage and Meal Prep Tips
This cabbage salad is a fantastic make-ahead meal:
- Refrigeration: Store the salad in an airtight container in the refrigerator for up to 2-3 days. The flavors will continue to develop, making the salad even tastier over time.
- Dressing on the Side: If you’re prepping this salad ahead of time, keep the dressing separate until just before serving to maintain maximum freshness and crunch.
- Serving Ideas: Enjoy this salad as a light meal on its own, or pair it with grilled chicken or fish for added protein.
Nutritional Benefits of This Salad
- High in Fiber: The cabbage, cucumbers, and carrots are all rich in fiber, promoting digestive health and aiding in weight management.
- Rich in Antioxidants: Red cabbage, carrots, and walnuts provide a variety of antioxidants, helping protect the body from oxidative stress.
- Healthy Fats: The olive oil and walnuts add healthy fats, which are essential for nutrient absorption and heart health.
- Low Calorie, High Satisfaction: This salad is low in calories but high in flavor, making it ideal for those looking to manage weight without compromising on taste.
Frequently Asked Questions
- Can I use a different vinegar?
- Yes, you can substitute rice vinegar with apple cider vinegar or white wine vinegar for a slightly different flavor profile.
- What other toppings can I add?
- Try adding a handful of sunflower seeds or pumpkin seeds for extra crunch, or even some sliced avocado for a creamy texture.
- Is this salad keto-friendly?
- It’s relatively low-carb as is, but you can omit the honey for a keto-friendly version.
Why This Salad is Perfect for a Healthy Diet
With its fresh ingredients and a balance of flavors, this cabbage and cucumber salad is a go-to for anyone looking to eat healthily. Its high water and fiber content makes it ideal for keeping you full and hydrated, while the healthy fats in the olive oil and walnuts ensure satiety and nutrient absorption. The garlic, honey, and mustard dressing adds a deliciously savory touch, making this a satisfying dish that’s nutritious and low in calories.
Adding this cabbage salad to your daily meal rotation could be a step toward a healthier lifestyle. Its clean, fresh ingredients support metabolism, digestion, and energy, making it ideal for anyone aiming for weight management or simply seeking to enjoy nutritious and tasty meals. With each vibrant bite, you’ll be getting closer to your health goals in the most delicious way possible!
I eat this cabbage salad for dinner every day and lose belly fat fast! Cucumber recipes
1/3 cabbage
1/4 teaspoon salt
1-2 cucumbers
1/4 teaspoon salt
1/2 onion
1 teaspoon rice vinegar
1/3 red cabbage
1 carrot
20g walnuts
2 cloves of garlic
2 tablespoons olive oil
1 tablespoon honey
2 tablespoons mustard
1 teaspoon soy sauce
Mix it all and. Enjoy