CRUNCHY ASIAN CABBAGE SALAD: high fibre; protein, low carb; budget & fodmap friendly

Chinese Leaf makes a great wallet-friendly replacement for lettuce and this salad is a terrific vehicle for it...

Crunchy punchy salad of Chinese leaves, carrots, cucumber and quick cook snap peas; tastes even better with the crushed peanuts 67 forgot to scatter over 

This combo of raw and cooked veg (cabbage, carrot, green beans) and a peanut  lime dressing is a great, satisfying replacement for the usual leafy green stuff.  

And the best thing about it is that it sits very well overnight in the fridge.  Make it ahead of time or, even better, make a double batch ready for the table or lunchbox  the next day.

Chinese cabbage, (also known as Napa Cabbage) is a crisp lettuce-like leaf, a cross between lettuce and celery, which adds healthy fibre to your diet.   It's got a delicate mild, sweet flavour that is wonderful in salads or stir fried.  (More details here:  How to...Chinese Cabbage).

This recipe, adapted from @Cooking Light is designed for small households - singletons & couples - but  multiplies easily.

Nearly all the ingredients are budget-friendly.  Oh, and the recipe has been adapted to make it fodmap-friendly!

Cost: £2'ish (6/25)

Feeds: 2-3 (multiplies easily)

Ingredients: 

   1 cup thinly sliced Chinese cabbage leaves, stems & leaves

   1/2 cup shaved or coarsely grated carrot

   1/2 cup cucumber (baby cucumbers for the fodmap wary)

   1/4 cup sliced green onions (green only for the fodmap wary)

   generous handful quick cook veg like green beans, mange tout or snap peas (opt) 

   handful radishes sliced thinly (opt)

   

Dressing

   1 tb peanut butter

   1 tb water

   1/2 tsp fresh grated ginger (or a generous pinch dried ginger if necessary)

   1/8 tsp grated garlic (opt)

   3/4 tsp red wine vinegar

   3/4 tsp soy sauce

   3/4 tsp toasted sesame oil

   3/4 tbsp lime juice 

   1/2 tsp lime zest

coarsely chopped salted peanuts

Note: leftover dressing keeps well in the fridge but 67 loves it so much it makes double the amount

   

   fresh parsley or chives (pref) or dried (opt)

Method:

1. Chop 1.5 inches off the bottoms of Chinese cabbage leaves, soak in a 9:2 solution of water and vinegar ; unruffle the frilly bits so the water can get at them; after 20 mins, drain; repeat; rub thick centres with a damp paper towel, slice thinly across the grain  
2. Remove greens of spring onions, slice down the middle; top & tail rdishes;  rest in a 9:2 solution of water and vinegar for 5 mins; repeat;  drain; rest on paper towels; top& tail, finely slice
3. Top & tail carrots; peel; shave or coarsely grate
4. Top & tail cucumber; cut into medium slices
5. Rinse top & tailed quick-cook veg; drop into boiling water 3 mins; drain & submerge in ice water; when cool add to mixed veg, distributing ingredients evenly
6. Whisk dressing ingred together; moisten but do not drown the salad veg 
7. Garnish with coarsely chopped peanuts and or parsley or chives

Comment:

'This salad may not be for excite kids but the punchy flavours will attract anyone looking for a unique Asian-style salad.' Retired journalist

 

Tip:

The Twitter feed @Cooking Light produces lots of appealing low-fat recipes of late, many of them aimed at the young, busy working person.  Whatever your age or occupation, the feed is well worth keeping an eye on. 

This recipe has been adapted by B  Lee/ Bright Sun Enterprises.