Easy and Vegan Asian Crunchy Cabbage Salad
Salads are so satisfying all year round, especially a crunchy Asian cabbage salad because they are healthy, nutritious, and not to mention OH SO TASTY! Some people may think salads are bland because they only think of the lettuce or the base of the salad, but on the contrary, they can be packed with robust flavors and contrasting textures. The possibilities are limitless on what you can add to them. Think about the fresh tomatoes, carrots, spinach, apples, cranberries, cucumbers, walnuts, pumpkin seeds, for example. I can go on and on… not to mention the varieties of salad dressings. Adding your favorite additions will most definitely take your salad from BLAND to BAM!
Easy and Vegan Asian Crunchy Cabbage Salad
Ingredients
Asian Cabbage Salad
- 4 Cups shredded cabbage and carrot
- 1 Cup cooked broccoli (blanched or steamed)
- 1 Cup tofu cubes (extra firm)
- 1/4 Cup chopped cilantro/coriander
- 1 Tbsp. sesame seeds (for garnish, leave out if you are allergic)
Tofu
- 1-2 Tbsp. soy sauce (low sodium)
- 1/2 Tbsp. olive oil
Dressing
- 2 Tbsp. sesame oil
- 2 Tbsp. mirin (or cooking white wine vinegar)
- 2 Tbsp. soy sauce (low sodium) or gluten-free soy sauce
- 1 Tbsp. olive oil
- 1 Tsp. garlic powder
- 1/2 Tsp. ginger powder
Instructions
- Add olive oil to a medium skillet and bring up to medium-high heat.
- Add the tofu and the soy sauce in a single layer.
- Cook all sides until tofu is brown and slightly crisp, about 2-3 minutes.
- Transfer to a plate and set aside.
- In a large bowl, add and combine the salad vegetables and toss in the tofu.
- Combine the dressing ingredients in a mason jar and shake well.
- Pour dressing, toss gently to combine, serve, and enjoy!
Pro Tips
- Wash the cabbage and broccoli very well to avoid any digestive problems.
- This salad is perfect on the go! Layer all the ingredients in a sealed container or a mason jar, add the dressing to a mason jar and when you are ready, pour the dressing over. Mix well and enjoy.
- Tofu can be cooked ahead and stored in the refrigerator for up to 3 days.
- Broccoli can be cooked and stored in the refrigerator for up to 3 days.
- Want to add some nuttiness to your salad, try gently sautéing some almonds, letting them cool completely before adding to the salad. Toasting nuts keeps them crunchy longer and they taste better too!
- If you will be leaving this salad out for a couple of hours try not to overdress the salad.
- Feel free to add more vegetables like cauliflower, zucchini, cucumbers, edamame, chickpeas, pepperoncini peppers, or even asparagus.
- What is your favorite type of salad? Tell me all about it in the comment section below!
What is Tofu?
Although it originated in China, tofu is a very popular food eaten by vegetarians all over the globe. When you think of protein, your mind may take you to chicken, beef, shrimp, and fish, but commonly overlooked, tofu, is a great option as well. You might just need to go to a different aisle in your grocery store. It is white and looks like a thick block of sponge before cooking. It is made of condensed soy milk that is pressed into white blocks; it comes in several forms, soft, silken, firm, and extra firm. I use tofu very frequently in sweet desserts like my Chocolate Mousse and my Acorn Squash Pie and savory ones like my, Thai Quinoa Burgers, and my Eggless Quiche with Sundried Tomatoes. Because of its neutral flavor and spongy texture, it can be incorporated into so many dishes and it soaks up all the wonderful flavors and aroma of whatever you saturate it with. Tofu is just great food to experiment with.
Is Tofu Healthy?
Over the years, there has been much controversy around whether tofu is good or bad for you. I did some research on Healthline, and I can’t wait to share my findings with you!
- Most people following a plant-based or vegan diet, use tofu as a protein substitute.
- In ½ cup of firm tofu, there are about 70 calories and 8 grams of protein.
- It is high in iron, calcium, manganese, phosphorus, magnesium, and zinc.
- Some studies have shown that tofu can help lower the risk of heart disease, and some cancers like breast cancer and prostate cancer.
My advice would be to make that decision based on your diet and personal preference.
How to Cook Tofu?
There are so many ways to cook tofu, I am going to share with you the four most common quick ways I cook tofu. Feel free to add robust flavors to your tofu because it can handle it!
Baked- Place cubed tofu into a large bowl with olive oil, salt, pepper, and spices of choice. Place single-layered on a lined baking sheet for about 15 minutes on each side in a preheated 400-degree oven.
Fried- In a medium-hot skillet with olive oil, add tofu frying each side for about 3 minutes until lightly browned. Place on a plate lined with a paper towel and sprinkle with salt and pepper.
Grilled- Place cubed tofu in a Ziploc and marinade of choice overnight in the refrigerator. Place in a preheated 400-degree grill for about 10 minutes on each side until you obtain the perfect color and grill marks.
Sautéed- In a medium-hot skillet with olive oil, add tofu frying each side for about 4 minutes on each side making sure they are well-crusted on all sides and brown.
Can crunchy Asian cabbage Salad be Made Ahead?
Well of course you can! I love salads because they are so versatile, easy to take as a lunch, on a picnic, or even made days ahead; this crunchy Asian cabbage salad will stay fresh for several hours after making. If you choose to make it ahead of time you can prepare all the vegetables and place them in an airtight container in the refrigerator. Prepare the Asian cabbage salad dressing separately and when you are ready to serve, put everything together.
How to Make Asian Cabbage Salad chopped?
- Wash and prepare all your veggies and place them into a large bowl.
- Quickly grill the tofu in a heated skillet and add to the salad.
- Sprinkle the salad with some Asian salad toppings like chopped cilantro, sesame seeds, toasted cashews, or wonton strips.
- For the dressing, combine the ingredients in a jar and shake well.
- Pour the Asian salad dressing over the salad, toss everything together, and season with salt and pepper if you like.
How Long Will a Chopped Asian Cabbage Salad Last?
This chopped crunchy Asian cabbage salad recipe is packed with crunchy vegetables like cabbage and broccoli, which will help it to last for several hours after preparation. Try not to overdress your salad to avoid it getting too soggy. If you plan to make this salad ahead of time, prepare the salad and the dressing and keep them separate until you are ready to consume. Here is a couple of my easy-to-make, delicious salads I absolutely LOVE! My fresh Arugula Strawberry Salad and Summer Berry Kale Salad.
Health Benefits and Allergens
There are a multitude of health benefits to this Asian Cabbage Salad Recipe if prepared as directed. Here are a few you can gain by using the ingredients in this dish:
- Cabbage- It is high in Vitamin C and Vitamin K and can help improve digestive health.
- Broccoli- It is packed with vitamins like A, C, E, and K and can aid in healthy digestion, reduce inflammation, and boost immune and bone health.
- Tofu- This may lead to a reduced risk of heart disease, and some cancers like breast cancer, stomach cancer, and prostate cancer. It can also aid in bone health, brain function, menopause symptoms, and weight loss.
- Cilantro- Can help to lower blood sugar levels, and promote health and digestive health
- Sesame Seeds- This is a great source of Vitamin B, and fiber, and may help in lowering blood pressure levels in addition to cholesterol levels.
- Olive Oil- Rich in monounsaturated fats, may prevent stroke, and has anti-inflammatory properties.
- Sesame Oil- Can help in lowering blood pressure levels, preventing diabetes, and promoting good skin health.
- Garlic Powder- Can aid in regulating blood sugar levels and lowering blood pressure and cholesterol levels.
- Ginger Powder- Can boost immune system levels, and provide pain and nausea relief.
- properties.
- It’s healthy
- It’s vegan
- It’s dairy-free
- It’s gluten-free
What is your favorite type of salad? Tell me all about it in the comment section below!
-BON APPÉTIT!
