Asian Slaw (Vegan)
This recipe is brought to you courtesy of blogger @figandbloom (Instagram). Easy, special and delicious!!!
VEGAN ASIAN SLAW
- ½ tbsp white sesame seeds
- ½ tbsp black sesame seeds
- ½ cup/140g sunflower seeds
- 1½ tbsp unrefined rapeseed oil (or sesame oil)
- 1 tbsp rice wine vinegar
- Juice of 1 satsuma
- ½ tbsp yuzu
- ½ tbsp gluten-free tamari soy sauce
- ½ a green cabbage, finely sliced
- ½ a red cabbage, finely sliced
- ½ of a red, yellow and green pepper, deseeded and finely sliced (feel free to use just one colour but it is so pretty with many!)
- 1 Bramley or another sharp green apple, finely sliced
- 10 Brussels sprouts, finely sliced
- ½ a large cucumber
- 2 handfuls button mushrooms (about 10-12)
- 2 handfuls large shitake mushrooms
- 1 clove garlic, crushed
- 2 large spring onions, chopped
- 1 small red chilli, sliced (more if you like it hot!)
- Take a large salad bowl and prepare your dressing. Add the seeds, 1 tbsp rapeseed oil, vinegar, satsuma juice, yuzu and tamari soy sauce to the bottom of your bowl and mix well.
- Wash the cabbages, peppers and apple. Core the apple and deseed the pepper. Cut the tough core from your cabbage, chop the ends off your Brussels sprouts, and remove outer layers if required.
- Using a mandolin slicer (or a handheld one) , slice the cabbages and Brussels sprouts finely with the flat blade.
- Change blades to slice thin julienne style slices of the cucumber, peppers and apple, or slice finely by hand.
- Clean and thinly slice the mushrooms. Heat ½ tbsp of rapeseed oil (or sesame oil) and sauté the mushrooms and crushed garlic for about 2 minutes, set aside.
- Add your sliced vegetables and sautéed mushrooms to your bowl, and mix well with the dressing.
- Chop the spring onions and deseed and slice a fresh red chilli. Sprinkle over the top of the salad and serve.
This salad is bursting with phytonutrients! These are naturally occurring compounds found in plants that help to protect them from germs, fungi and other threats. They’re not essential for us to live, but by eating them we benefit from their properties and research has shown they may help to protect us from certain diseases and keep us healthy and well.
The potential health benefits of cabbages differ between them so including a variety in your diet, like we've done here, is recommended. In particular, they are rich in glucosinolates, natural compounds found in cruciferous veggies that have been shown to have anti-fungal, anti-bacterial, anti-inflammatory and anti-carcinogenic properties.
These sweet and crunchy gems are one of the best sources of carotenoids. Carotenoids are natural plant compounds that have been shown to have a number of health benefits – lycopene for instance is important for prostate health, beta-carotene for immune health and female fertility and lutein and zeaxanthin for eye health, just to name a few. Phytonutrients like these are easily damaged by heat so eating them raw, like in this salad, will help to maximize your intake.