Oriental coleslaw

Want to add some Asian flair to your meals? Try our recipe for oriental coleslaw! Start by chopping carrots, cabbage, and onions to create a refreshing and crunchy base. Then bring the dish to life by adding a delicious blend of Asian flavors. A hint of peanuts provides a delicious nutty flavor, while coriander adds a touch of fresh herbal note. For those who crave heat, a pinch of chili provides the perfect amount of heat. Finally, a squeeze of lime juice gives the coleslaw a spicy and citrusy note. Simple, vibrant and full of flavor, this Middle Eastern slaw is a must-try!

Ingredients

  • 1 large carrot, coarsely grated
  • ½ small white cabbage, chopped
  • 1 red onion, thinly sliced
  • generous handful of cilantro, chopped
  • 50g salted roasted peanuts
  • 1 tbsp white wine vinegar
  • Grate 1 lime zest and 1 tablespoon juice
  • 3 tbsp sunflower oil
  • 1 red chili pepper, deseeded and finely chopped
  • generous pinch of sugar

Preparation steps

  1. Mix all dressing ingredients with spices in a bowl or food container.
  2. Pile the salad ingredients on top.
  3. Sprinkle with the peanuts.
  4. Stir just before serving.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
191 15g 2g 9g 8g 4g 4g 0.2g

Equipment and tools

  • grater
  • Knife for cutting
  • dulcimer
  • tablespoon
  • Large mixing bowl

Allergen information

This oriental coleslaw recipe contains peanuts.

Storage and leftovers

You can store leftovers of this oriental coleslaw in an airtight container in the refrigerator for up to 2 days.

Health Benefits of Oriental Coleslaw

Oriental coleslaw is a delicious and nutrient-dense dish that offers numerous health benefits. Packed with fresh vegetables and beneficial ingredients, this coleslaw is the perfect addition to any balanced diet. Let’s take a closer look at the health benefits of this oriental coleslaw recipe:

1. Carrots to support vision and immune system

The large carrot used in this recipe contributes to the bright color of the slaw while providing a number of health benefits. Carrots are rich in beta-carotene, an antioxidant that is converted into vitamin A in the body. Vitamin A is important for maintaining healthy vision, supporting immune function, and promoting overall skin and tissue health.

2. White cabbage for digestion and heart health

The shredded white cabbage in the oriental coleslaw provides a crispy texture and offers several health benefits. Cabbage is an excellent source of fiber, which supports healthy digestion and promotes regular bowel movements. Additionally, cabbage contains compounds known as glucosinolates, which have been linked to potential heart health benefits.

3. Red onion with antioxidant and anti-inflammatory properties

Sliced ​​red onions not only add a pop of color to coleslaw, but they also provide valuable health benefits. Red onions are rich in antioxidants, particularly quercetin, which may have anti-inflammatory properties and support heart health. Regular consumption of red onions can also help strengthen the immune system and reduce the risk of chronic diseases.

4. Coriander for healthy digestion and antioxidants

The generous handful of chopped cilantro in this recipe not only adds delicious flavor but also adds to the slaw’s health benefits. Cilantro is rich in vitamins, minerals, and antioxidants that can aid digestion, reduce inflammation, and promote healthy skin. It is also believed to have antibacterial properties.

5. Salted roasted peanuts for protein and healthy fats

Adding 50g of salted roasted peanuts to oriental coleslaw not only improves its taste but also provides a source of protein and healthy fats. Peanuts are a good source of plant-based protein, making coleslaw a suitable option for vegetarians or those looking to reduce their meat consumption. They also provide heart-healthy monounsaturated fats and various vitamins and minerals.

6. Lime for vitamin C and refreshing taste

The zest and juice of a lime give oriental coleslaw a tangy and refreshing taste. Lime is a great source of vitamin C, a powerful antioxidant that supports immune function and collagen production for healthy skin and aids iron absorption. It also adds a zesty note that enhances the overall flavor of the slaw.

7. Sunflower oil for healthy fats and vitamin E

The sunflower oil used in this recipe gives the slaw a smooth texture while providing healthy fats and vitamin E. Sunflower oil is rich in monounsaturated and polyunsaturated fats, which are considered heart-healthy and help maintain proper cholesterol levels. Vitamin E is an antioxidant that helps protect cells from damage caused by free radicals.

8. Red chili for metabolism and pain relief

The finely chopped red chili peppers in the oriental coleslaw not only add a touch of heat, but also bring a number of health-promoting benefits. Chilies contain capsaicin, a compound that can boost metabolism, suppress appetite and aid in weight loss. They can also help relieve pain by releasing endorphins, the body’s natural painkillers.

9. Sugar for balanced flavors

To balance the flavor, a generous pinch of sugar is added to the coleslaw recipe. However, it is worth mentioning that excessive sugar consumption should be avoided as part of a healthy diet.

Overall, oriental coleslaw is not only delicious, but also a nutritious dish that can contribute to a balanced diet. By incorporating this coleslaw into your meals, you can enjoy the health benefits of its wholesome ingredients.

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