Crunchy Cabbage Cucumber Salad

by

Crunchy Cabbage Cucumber Salad

Introduction

This Crunchy Cabbage & Cucumber Salad is a refreshing, vibrant, and nutrient-packed dish perfect for any meal. With crisp cucumbers, crunchy cabbage, and colorful bell peppers, this salad is both delicious and packed with fiber, vitamins, and antioxidants. Whether served as a side dish, a light lunch, or paired with protein for a full meal, this salad is a fantastic way to enjoy fresh vegetables in a flavorful way.

History of Cabbage Salad

Cabbage-based salads have been enjoyed for centuries across different cultures. In Eastern Europe, shredded cabbage is commonly used in slaws and fermented dishes like sauerkraut. In Asia, cabbage is a key ingredient in kimchi and fresh salads, while in Western cuisine, coleslaw is a popular variation. This version combines elements of different culinary traditions to create a crunchy, tangy, and flavorful salad that pairs well with a variety of dishes.

Ingredients

For the Salad:

  • 2 cups shredded green cabbage
  • 1 cup shredded white cabbage (optional for color contrast)
  • 1 medium cucumber, thinly sliced
  • 1 small red bell pepper, thinly sliced
  • 1 small carrot, julienned
  • 2 green onions, chopped
  • ¼ cup fresh dill or parsley, finely chopped

For the Dressing:

  • 3 tablespoons olive oil
  • 1 tablespoon apple cider vinegar or lemon juice
  • 1 teaspoon honey (or maple syrup for a vegan option)
  • 1 teaspoon Dijon mustard
  • 1 garlic clove, minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon red chili flakes (optional for spice)

Instructions

  1. Prepare the Vegetables:
  • Wash all vegetables thoroughly.
  • Shred the cabbage into thin strips using a sharp knife or a mandoline slicer.
  • Slice the cucumber and bell pepper into thin rounds.
  • Julienne the carrot into thin strips.
  • Chop the green onions and fresh herbs.
  1. Make the Dressing:
  • In a small bowl, whisk together olive oil, vinegar (or lemon juice), honey, Dijon mustard, minced garlic, salt, black pepper, and chili flakes.
  • Mix well until the dressing is smooth and emulsified.
  1. Combine Everything:
  • In a large bowl, add all the chopped vegetables.
  • Pour the dressing over the salad and toss well to coat evenly.
  1. Let It Marinate:
  • Let the salad sit for 10–15 minutes to allow the flavors to meld together.
  1. Serve & Enjoy:
  • Garnish with extra herbs or sesame seeds for added crunch.
  • Serve chilled as a side dish or a light main course.

Methods of Preparation

  • Classic Tossed Salad: Simply mix all ingredients and serve fresh.
  • Marinated Salad: Let it sit in the fridge for an hour for a deeper flavor.
  • Crunchy Variation: Add toasted sunflower seeds, almonds, or pumpkin seeds for extra crunch.
  • Protein-Packed Option: Add grilled chicken, shrimp, or tofu for a complete meal.

Health Benefits of Cabbage Cucumber Salad

  1. Rich in Fiber – Cabbage and cucumbers are great sources of dietary fiber, aiding digestion.
  2. Hydrating – Cucumbers are 95% water, keeping you hydrated.
  3. Boosts Immunity – Packed with vitamin C, this salad helps strengthen the immune system.
  4. Weight Loss Friendly – Low in calories but high in nutrients, making it great for weight loss.
  5. Anti-Inflammatory – Olive oil, garlic, and fresh herbs contain anti-inflammatory properties.

Nutritional Information (Per Serving – Approximate)

  • Calories: 120 kcal
  • Carbohydrates: 14g
  • Protein: 2g
  • Fats: 7g
  • Fiber: 4g
  • Vitamin C: 45% of daily value
  • Hydration Content: 80%

Who Will Love This Salad?

  • Health Enthusiasts – Anyone looking for a fresh, low-calorie meal.
  • Weight Watchers – A great addition to a weight-loss-friendly diet.
  • Vegetarians & Vegans – A perfect plant-based dish packed with nutrients.
  • Busy Individuals – Quick and easy to prepare for meal preps.
  • Food Lovers – A crunchy, flavorful, and colorful salad for any meal.

Final Thoughts

This Crunchy Cabbage & Cucumber Salad is a fantastic blend of textures and flavors. It’s simple to make, refreshing, and nutritious—perfect for summer picnics, BBQs, or as a healthy everyday meal. With its bright colors and zesty dressing, this salad is sure to become a favorite in your kitchen.

Would you like a variation with a creamy dressing or more protein options? Let me know, and I’ll customize it for you

Leave a Comment