Crunchy peanut cabbage salad – Sweet Spot Nutrition

It was so hot this week I thought we needed a salad recipe on the blog, and ideally one with relatively affordable ingredients, given the cost of food these days! So cabbage and peanuts it is.

(See my reviews on the price of veggies and nuts if you’re curious to see how they compare.)

I like this combination too, because it’s hardy enough to stand up to a few days in the fridge, feeding you more than once.

It takes me about 25 minutes to make, or 30 if I have to cook the farro.

Did you know that intact grains like brown rice, farro, and quinoa can be frozen? So when you make a batch, make it a big batch and freeze extras in 1 cup containers. You can simply microwave to defrost.

I like to add these grains to a salad for extra fibre and slow-burning energy. That way a salad can stand alone as a meal. You can combine with a protein like chicken, salmon, or tofu, or have a big bowl and call it a day.

Farro can be tricky to find. Look for it near the rice, along with other grains like quinoa. You can substitute brown rice or barley in this recipe if you can’t find farro. I had to ask for help finding this the other day when I popped into Safeway for it.

Another shortcut is to buy coleslaw, but then you’ll be trading some of your budgetary savings for time savings.

Either way, enjoy! Your thoughts welcome, as always, here in the Sweet Spot Facebook group.

Crunchy peanut cabbage salad

Fresh, heart-healthy, budget-friendly peanut slaw.

Prep Time 30 mins

Cook Time 0 mins

Total Time 30 mins

Salad

• 4 cups shredded green cabbage
• 1/2 cup uncooked farro about 1 cup of cooked farro, or similar grain
• 3 each small mandarin oranges
• 1 can sliced water chestnuts
• 1/2 cup chopped fresh cilantro
• 1/2 cup chopped green onions
• 1/2 cup chopped unsalted peanuts *

Peanut dressing

• 2 cloves garlic, peeled
• 1/4 tsp red pepper flakes (use 1/2 tsp if you like heat)
• 2 tbsp reduced-sodium soy sauce
• 2 tbsp rice vinegar **
• 2 tbsp sugar
• 1 tbsp lime juice about half a lime
• 1 tbsp extra-virgin olive oil
• 1/4 cup natural peanut butter crunchy or smooth
• 1/4 cup water

• Start the farro cooking if it’s not already cooked.

• Add all salad ingredients to a large bowl.

• Add all dressing ingredients to a small food processor or mini-chopper. Blend until smooth.

• Toss well. Taste and adjust seasonings.

* If you have a peanut allergy, you could make this with cashew butter or tahini in place of the peanut butter, and pumpkin seeds or slivered almonds in place of the peanuts.
** If your rice vinegar has sugar in it (check the label), you might cut back on the sugar in the dressing.
Nutrition, per cup: 210 calories, 14g fat, 2.2g saturated fat, 34g carbohydrates, 7g fibre, 12g sugar (4g added/free sugar), 0mg cholesterol, 243mg sodium, 10g protein.