Characteristics

This whole-meal salad incorporates the goodness of beans, cabbage, spinach, and other vegetables, along with a delicious and nutritious salad dressing. It provides a high amount of healthy carbohydrates, healthy fats, and healthy plant proteins, as well as different vitamins and minerals. It is naturally low in sodium, cholesterol free, and rich in fiber.

TYPE: Salad, Appetizer
PREP TIME: < 15 mins
SEVINGS: not set, make according to personal needs

  • Raw
  • 100% Plant-based / Vegan
  • Wheat-free
  • Gluten-free
  • Grain-free
  • Soy-free
  • Corn-free
  • Oil-free
  • Peanut-free
  • Refined Sugar-free

Goodies Needed

Dressing - Makes 2 - 4 servings:

TOOLS:

Preparation Steps

  1. PREPARE CABBAGE:
    • Wash the cabbage, peel the first outer layer(s) of the cabbage, remove the hard inner core, and cut the cabbage head into smaller chunks to prepare for shredding it using your food processor.
    • Shred the cabbage using the food processor and transfer the shredded cabbage to a large bowl.
  2. *PREPARE VEGETABLES:
    • Wash the spinach as needed, cut it into small pieces, and add to the large bowl.
    • Wash the tomatoes, remove the core, and cut them into small pieces. Add to the large salad bowl.
    • Place a desired amount of the cooked beans into the salad bowl. An average amount is about 5-6 tablespoons per adult.
  3. PREPARE SAUCE: You can make it by hand or using a high-speed blender. If making it by hand, you need to use garlic powder instead of fresh garlic cloves.
    • Wash the lemon. Roll it around on the counter applying firm pressure to release the juices. Cut it in half and using a lemon reamer squeeze all of the lemon juice into a small bowl - in case it has any seeds to remove - before adding it into the blender (if you are using a blender).
    • Peel the garlic cloves and add them to the high-powered blender OR add garlic powder to the bowl with lemon.
    • Add the remaining ingredients to the blender or bowl and blend on high speed or mix thoroughly with a fork or spoon until it is smooth and creamy. If the sauce is too thick, add more water to thin out the consistency to your liking.
  4. Pour the sauce over the salad ingredients and mix it in evenly.
  5. Serve and enjoy!

Meal Nutritional Benefits

Cabbage (all varieties)

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, K, and most B vitamins, including folate
  • provides minerals, including potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes type 2, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Kidney Beans

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support proper digestive health and bone health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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