This Mediterranean Crunchy Asian Salad is loaded with crisp green cabbage, red cabbage, carrots, cucumber, bell peppers, chickpeas, edamame, toasted almonds, sesame seeds, fresh parsley, and cilantro. We toss everything in a flavorful dressing made with olive oil, fresh lemon juice, rice vinegar, tahini, soy sauce, honey, fresh ginger, garlic, and toasted sesame oil. This crispy salad contains approximately 18 g of net carbs and 295 calories. We make this crispy salad in just 25 minutes. This Mediterranean Crunchy Asian Salad is perfect for quick lunches, light dinners, meal prep, picnics, potlucks, and family gatherings. This crispy salad stays fresh in the refrigerator for up to 4 days, while the dressing can be frozen separately for up to 2 months. You can serve this crispy salad with Grilled Lemon Chicken, Herb-Grilled Salmon, Garlic Shrimp, Baked Falafel, or Whole Wheat Pita.
STATS:
- Course: Salad, Lunch, Side Dish
- Calories: 295 kcal
- Diet: Mediterranean, Vegetarian, High-Fiber
- Portion Size: 2 cups
- Prep Duration: 20 minutes
- Cuisine: Mediterranean
- Cook Time: 5 minutes
- Total Servings: 6
- Cooking Mode: No-Cook
- Difficulty Level: Easy
- Total Time: 25 minutes
TOOLS:
- Bowl
- Whisk
- Measuring cups and spoons
- Cutting board
- Sharp knife
- Vegetable peeler
- Dry skillet
INGREDIENTS:
SALAD:
- Green cabbage, 4 cups
- One cup of cucumber
- Carrots, one cup
- Two cups of red cabbage
- One cup edamame
- Chickpeas, one cup
- One cup red bell pepper
- ½ cup green onions
- ¼ cup parsley
- ¼ cup cilantro
- â…“ cup sliced roasted almonds
- 2 tbsp sesame seeds
- ¼ cup mandarin orange segments
DRESSING:
- ¼ cup olive oil
- 2 tbsp lemon juice
- 1 tbsp rice vinegar
- Half tsp. sea salt
- Soy sauce, one tbsp.
- One tbsp. tahini
- 1 tbsp honey
- ¼ tsp red pepper flakes
- 2 tsp ginger
- 1 clove garlic
- 1 tsp sesame oil
- ¼ tsp black pepper
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
RED CABBAGE:
- Red cabbage adds vibrant color and extra crunch to the salad. As a substitute, you can use more green cabbage.
CARROTS:
- Carrots give the salad natural sweetness, crunch, and nutrients. Alternatively, use shredded broccoli stems or julienned zucchini.
EDAMAME:
- Edamame boosts the protein content and adds a tender bite. You can replace it with green peas or extra chickpeas.
CHICKPEAS:
- We use chickpeas for plant-based protein, fiber, and a hearty texture. White beans or cooked lentils make excellent substitutes.
BELL PEPPER:
- Bell pepper provides sweetness, color, and a refreshing crunch.
CUCUMBER:
- Cucumber adds freshness and a juicy crunch to the salad. English or Persian cucumbers are great alternatives.
ALMONDS:
- Toasted almonds give the salad a nutty flavor and crunchy texture. You may also use walnuts, pecans, pistachios, sunflower seeds, or pumpkin seeds.
TAHINI:
- Tahini makes the dressing creamy with a rich sesame flavor.
HONEY:
- Honey balances the dressing with natural sweetness.
RICE VINEGAR:
- Rice vinegar provides mild acidity and brightens the dressing.
FRESH HERBS:
- Fresh parsley and cilantro add vibrant flavor and freshness to the salad. If preferred, replace the cilantro with fresh basil or mint.
INSTRUCTIONS:
- Rinse & dry each veggie perfectly.
- Cut the green and red cabbage into thin slices.
- Make slices of the green onions, carrots, bell pepper, and cucumber.
- Cut the cilantro and parsley.
- We toast the almonds in a dry pan for almost three minutes, then allow them to cool.
- Blend each dressing element in a dish till smoother.
- Include the cilantro, cabbage, parsley, carrots, green onions, cucumber, edamame, bell pepper, and chickpeas in a big vessel.
- Spread the dressing on the salad.
- Garnish with sesame seeds and toasted almonds.
- Include mandarin oranges if utilizing.
- Refrigerate for almost fifteen minutes and then serve.
TIPS:
- Include the tofu, shrimp, grilled chicken, or salmon for additional protein.
- Refrigerate the veggies and then incorporate for additional crunch.
SERVING SUGGESTIONS:
GRILLED PROTEIN PAIRINGS:
- Grilled Lemon Chicken
- Herb-Grilled Salmon
- Garlic Butter Shrimp
- Mediterranean Turkey Kebabs
- Grilled Tofu Steaks
MEDITERRANEAN SIDE DISHES:
- Whole Wheat Pita
- Classic Hummus
- Tzatziki Dip
- Stuffed Grape Leaves
- Roasted Eggplant
GRAIN & RICE PAIRINGS:
- Mediterranean Couscous
- Wild Rice Blend
- Bulgur Wheat Salad
SOUPS & LIGHT MEALS:
- Lentil Soup
- Tomato Basil Soup
- Chickpea Vegetable Soup
- Roasted Red Pepper Soup
- Minestrone Soup
STORAGE INFORMATION:
FRIDGE:
- Put this crispy salad in a closed box and stock it for approx. 3-4 days.
FREEZER:
- We do not advise storing this crispy salad because the veggies will lose their crispy texture. Store the dressing for approx. 30-60 days.
FAQs:
Could we prepare this crispy salad earlier?
- Yes, you can make the dressing and veggies earlier, as they refrigerate for approx. four days.
May we prepare this crispy salad without gluten?
- Yes, you can use non-gluten coconut aminos or tamari.
Will we prepare this crispy salad dairy-free?
- Yes, you can use date syrup or maple syrup instead.
Which proteins could we include?
- You can use additional chickpeas, shrimp, grilled chicken, tofu, or salmon.
Will we utilize other veggies?
- Yes, you can use romaine lettuce, snap peas, broccoli, or kale.
NUTRITIONAL FACTS:
Calories: 295 kcal
Sodium: 340 mg
Net Carbs: 18 g
Fiber: 8 g
Sugar: 9 g
Fats: 18 g
Proteins: 9 g
Portion Size: 2 cups
Total Carbs: 26 g