This vibrant salad combines the crisp texture of red cabbage with the natural sweetness of apples, offering a refreshing, fiber-rich dish packed with antioxidants and digestive support.
Preparation Time
- Prep time: 10 minutes
- Resting time (optional for flavor melding): 15–30 minutes
- Total time: 10–40 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 2 cups finely shredded red cabbage
- 1 medium apple (preferably crisp, like Fuji or Granny Smith), thinly sliced
- 1 tablespoon lemon juice
- 1 tablespoon apple cider vinegar
- 1 tablespoon extra virgin olive oil
- 1 teaspoon Dijon mustard (optional, for a tangy note)
- 1/4 teaspoon sea salt
- Ground black pepper to taste
- Optional: 1 tablespoon chopped parsley or fresh dill
- Optional: 1 tablespoon raw sunflower seeds or chopped walnuts
Instructions
- Prepare the dressing: In a small bowl, whisk together lemon juice, vinegar, olive oil, mustard, salt, and pepper.
- Combine ingredients: In a large bowl, mix red cabbage and apple slices.
- Dress and toss: Pour the dressing over and toss well. Let sit for 15–30 minutes to soften and develop flavor.
- Top and serve: Add optional seeds or herbs just before serving.
Estimated Nutritional Value (Per Side Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~90 kcal |
| Protein | ~1.5 g |
| Carbohydrates | ~10 g |
| Fiber | ~3 g |
| Fat | ~5 g |
| Vitamin C | ~60% DV |
| Vitamin K | ~40% DV |
| Polyphenols | High (especially anthocyanins) |
Health Benefits
1. Supports gut health and digestion
Red cabbage contains insoluble fiber that promotes regular bowel movements and supports gut microbiota.
Reference: Slavin JL. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
2. Promotes heart and immune health
The anthocyanins in red cabbage help reduce inflammation and may support cardiovascular function. Apples contribute soluble fiber (pectin), which can reduce LDL cholesterol.
Study: Cassidy A et al. (2013). High anthocyanin intake linked to reduced risk of myocardial infarction. Circulation.
3. Provides antioxidant and anti-inflammatory compounds
Both cabbage and apples are rich in flavonoids and vitamin C, which fight oxidative stress and may reduce the risk of chronic disease.
Source: Boyer J, Liu RH. (2004). Apple phytochemicals and their health benefits. Nutrition Journal.
Kitchen Tips
- Shred cabbage finely for better texture and faster absorption of dressing.
- Use lemon or vinegar immediately after slicing apples to prevent browning.
- Best served fresh, but keeps well in the fridge for up to 24 hours.
- Pairs well with roasted chickpeas, grilled tofu, or baked chicken.
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