Crunchy Purple Kale & Cabbage Salad with Red Beets and Sprouts.
Ingredients: Finely chopped purple kale and red cabbage, julienned beets, thinly sliced red & yellow peppers, fennel fronds, red cabbage sprouts. Dressing ingredients: Olive oil, fresh lemon juice, garlic, salt & pepper.
Beautiful & nutrient-dense purple and red produce!
The simply salad is essentially a combination of these colourful veggies, cut into a similar size, making it easy to eat!
Mix the dressing ingredients (olive oil, lemon juice, touch of maple syrup, garlic, salt & pepper).
Beautiful baby cabbage sprouts! Carefully chop the sprouts using scissors and add to the salad.
I enjoy using my hands when cooking… and don’t mind having beet-stained hands 🙂
- 1 head of purple kale, finely chopped
- 1 small head of red cabbage, finely chopped
- 1 large red beet, julienned
- 1 Red pepper, thinly sliced
- 1 Yellow or orange pepper, thinly sliced
- Fennel fronds, small handful roughly chopped
- Box of red cabbage sprouts, chopped from the stem
- Fresh lemon juice
- Olive oil
- Garlic, to taste
- Salt and pepper
TIP: Enjoy this salad with some baked cripsy tofu/tempeh, or cooked pseudo-grains like quinoa, buckwheat groats, farro – for complete protein!
- Prep all the veggies and dressing.
- First toss the kale with dressing, and let it sit for 10 minutes to allow the leaves to soften. Then toss the rest of the ingredients except for the sprouts in with the kale, adding a bit more dressing. Chop off some sprouts and sprinkle on top of the salad, to ensure they don’t get crushed at the bottom of the bowl, being so delicate.
TIP: To slice the beet, I used a julienne peeler, which you can find at most kitchen ware shops or buy online HERE.
This colourful, nutrient-dense side salad is a delicious addition to your lunch or dinner! Offering fiber-rich complex carbs (for sustained energy), amino acids (proteins), vitamins, minerals, and a wide mix of antioxidants. Kale, cabbage, and cabbage sprouts are part of the cruciferous family aka Brassica. Aside from being sources of vitamins K, A, C, calcium, and iron, they also contain anti-cancer antioxidants Glucosinolates. Purple pigmented kale, and cabbage provide Anthocyanins, another potent antioxidant with anti-cancer benefits. I chose to use these beautiful purple and red cued vegetables, to offer you more nutritional bang for your buck!
The other ingredients in this salad are also highly nutritious:
- Microgreens like these cabbage sprouts contain significantly higher levels of nutrients than the mature/non-sprouted leaves. In fact, red cabbage sprouts have about 6-times more vitamin C and 70% more vitamin K than the mature leaves. The germination process of seed to sprout not only enhances the nutrient density of the food, but also makes these nutrients more digestible and bioavailable. Sprouts can be quite expensive, but are very cheap to make yourself! Check out THIS resource on sprouting, for you to grow your own.
- Beets are packed with vitamin C, folate, potassium, magnesium, iron, fiber, and a antioxidants including betalains, betaine, and carotenoids. Betalains are responsible for the brilliant red hue of beets, but this antioxidant is lost during the cooking process, so ensure to enjoy both cooked and raw beets for optimal nutrition!
- Red peppers are an amazing source of Vitamin C, and contain Vitamins A, E, B vitamins, magnesium, potassium, iron, and fiber.
- Fennel is a sweet, fresh anise-flavoured vegetable, that I love adding to salads. Often people toss away the tops of the fennel bulb, but they are delicious and nutritious! The fronds can act like as a herb. No need for waste.
- Olive oil used in the salad dressing, provide healthy monounsaturated fats, which help your body absorb many of the nutrients found in vegetables when eaten together.
- Garlic provides plenty of flavour and nutrients! A source of Vitamin C, B vitamins, calcium, iron, selenium, and Allicin antioxidant – an anti-cancer compound that gives garlic its aroma and flavor. If you are sensitive to raw garlic, roast the garlic before using it in salad dressing. Cooked garlic doesn’t have the same nutrient density, but it still worth enjoying! One secret to maintaining the anti-cancer effects of garlic is to crush the cloves, add a little salt, and wait 10 minutes before cooking it. This releases alliin antioxidant and an enzyme called alliinase. When the two mix, it allows alliinase to turn alliin into allicin.