Jewel Cabbage & Mixed Grain Salad

This vibrantly coloured salad tastes as good as it looks. It is simple to make and there is no need to be too precise with the quantities of the ingredients. Tossing everything together in a large bowl brings a playful element to creating the jewel salad, so have fun making it.

There are many easy to cook packets of mixed grains available in the shops and they provide the perfect foundation for this salad. Find one which includes quinoa for its protein content and you will be giving yourself a super nutritious treat. Choose your favourite mix and follow the preparation instructions on the packet.

The sliced red and white cabbages, along with the red pepper and crisp sweet apple, add a delightful texture and crunch to each yummy mouthful. The dressing is a simple mix of lime juice and honey shaken together in a jar with a tight fitting lid.

As a final flourish I like to sprinkle some lightly oniony flavoured nigella seeds over the salad just before serving. However the salad is just as good in their absence!

The salad keeps well for a couple of days in the fridge. So don’t worry if it is not all eaten in one sitting as it makes the perfect snack or packed lunch on a workday.

Serves: 6
Time: 30 minutes.

Ingredients

300 grams mixed grains
½ small red cabbage, thinly sliced
½ small sweetheart cabbage or white cabbage, thinly sliced
1 pink lady apple, chopped into 1cm chunks
1 large red onion, sliced into wafer thin half moons
1 red pepper, sliced
Big handful of sultanas (golden raisins)
2 limes, zest and juice
3 tablespoons clear honey
Handful of mint, roughly chopped
Handful of parsley, roughly chopped
Salt and pepper
Nigella seeds (optional)

What To Do

1. Cook the mixed grains according to the instructions on the packet.

2. While the grains are cooking prepare the cabbages, red pepper, apple, and red onion. Chop the mint and parsley. Place everything into  a large bowl along with the sultanas.

3. Zest (preferably using a Microplane) and juice the lime. Place in a jar with a tight fitting lid and add the honey. Screw on the lid and shake to blend. Set aside.

4. In a sieve, drain and rinse the mixed grains under cold water. Shake the sieve a little to allow all the water to drain out. Dab the underneath of the sieve with a paper towel to remove as much moisture as possible.

5. Add the grains to the vegetables along with the lime and honey. Toss everything together to combine the ingredients.

6. Check the seasoning and add a little freshly ground sea salt and pepper if necessary.

7. Sprinkle with a few nigella seeds when serving.

Whole Food Plant Based Tip: Cabbage is packed with a range of vitamins and minerals including vitamin K, vitamin C, vitamin B6, vitamin B1, manganese, potassium, folate and copper to name a few. It is also an excellent source of dietary fiber. As it is one of the cruciferous vegetables, eating cabbage may help in lowering the risk of cancer. The consumption of red cabbage is thought to suppress the inflammation that may lead to cardiovascular disease.