Sunday, October 25, 2009

Red Cabbage & Carrot Salad Indian-style

Both red cabbage and carrots are in season right now. I used them to make this simple and satisfying salad that is full of immune boosting fruits and vegetables! Eating a variety of fruits and vegetables makes it less likely you will catch a cold or the flu. An adult female should eat at least 3.5 cups (875 ml) or 7 or more half-cup servings every day (for men this is 8)!



Try this salad as a nice change from traditional coleslaw or "cold slop" as my nephew Ryan called it when he was four. It is reminiscent of the carrot and raisin salad that was popular when I was growing up. The recipe is Indian inspired and was first made as part of my "Tikka and Tandoori" cooking class. The addition of nuts is a suggestion I incorporated from a class participant.


Makes 8 x 1/2 cup - 125 ml servings

4 cups (1000 ml) cabbage, red, raw, shredded
2 cups (500 ml) carrots, grated
3 Tbsp (45 ml) candied ginger, raisins and/or dried sour cherries
1/4 cup (60 ml) slivered almonds
2 Tbsp (30 ml) dark brown sugar - demerara
1 cup (250 ml) sour cream, organic, light
2 Tbsp (30 ml) lemon juice, freshly squeezed - juice from 1/2 small lemon

1/2 tsp (2.5 ml) black pepper, freshly ground 


Optional: chili powder or fresh minced red hot chile!  Most of us have Mexican style chili powder in our cupboard and this would work fine.  So does powdered cayenne if you prefer a bit more heat. I usually make it with just the black pepper.


METHOD:
1. Shred red cabbage and grate carrots. Mix with raisins (and/or dried candy ginger, sour cherries) and slivered almonds. Slice larger pieces of ginger into smaller pieces.





2. Stir together sour cream, fresh lemon juice, dark brown sugar and freshly ground black pepper. Add to vegetables and mix well. Chill and serve. 

NUTRITION FACTS (per 125 ml serving): 110 calories, 5 grams of fat, 2 g saturated fat, 10 mg cholesterol, 55 mg sodium, 15 g carbohydrate, 2 g fibre, 3 g protein. %Daily Values are 90% vitamin A, 50% vitamin C, 8% calcium and 4% iron. Percent daily values are based on a 2,000 calorie diet.



© Nancy Guppy, RD, MHSc
Visit me at www.chapmanslanding.com
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5 comments:

Anonymous said...

Nancy!

The colors in this are absolutely beautiful! Stunning!! :-)

Anonymous said...

You are taking me into a healthier way of eating and life. I am grateful for that, Nancy...

Right about the same time you began sending recipes, I made the decision to lose the processed sugars, white flour and go meatless 2 days a week. Thanks to your fun recipes, this has not been painful in the least.

Minus 14 pounds & counting!!

Thank you, Thank you, Thank you!!

Anonymous said...

this sounds very interesting tho not very indian! for a simple, traditional indian shredded carrot salad, fry 2 tsps of black mustard seeds in 2 tbsps of canola oil for a few seconds until they begin to sizzle and splutter/pop. (you can also add some crushed dried red chilis at this point if you like). pour over 3 cups shredded carrots and stir to combine. add 1 tbsp lemon juice, 1 tsp salt, and optionally, 2 tbsp raisins and stir again. yum!

Nancy Guppy, MHSc, RD said...

The original recipe is from "Indian Cooking" by Lalita Ahmed, Coombe Books. India is a big place and I admit I have not visited all parts or know all of the regional cooking styles! She notes that they often make it with yogurt instead of sour cream.

coolnini said...

Absolutely delicious dish ... a must try ..