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Abidjan Cabbage Salad

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The Abidjan Cabbage Salad is a refreshing and vibrant dish known for its combination of flavors and textures. Its history can be traced back to the West African city of Abidjan, where it likely originated as a local delicacy before spreading to other regions. This salad is often associated with the rich and diverse culinary traditions of the area.

The components of the Abidjan Cabbage Salad typically include:

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  1. Cabbage: The base of the salad is shredded or finely chopped cabbage, which provides a crisp and crunchy texture.

  2. Vegetables: Various vegetables are added to the cabbage, such as carrots, bell peppers, and red onions. These vegetables add color, flavor, and additional crunch.

  3. Herbs: Fresh herbs like parsley, mint, or cilantro are often used to enhance the flavor profile of the salad.

  4. Nuts and Seeds: To add a nutty and crunchy element, roasted peanuts or sesame seeds are commonly included.

  5. Dressing: The salad is usually dressed with a vinaigrette or a citrus-based dressing that balances the flavors and ties the ingredients together.

Here are the steps to prepare Abidjan Cabbage Salad:

Ingredients:

  • 1 small head of cabbage, shredded
  • 2 carrots, grated
  • 1 red bell pepper, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1/2 cup fresh parsley, chopped
  • 1/4 cup fresh mint leaves, chopped
  • 1/2 cup roasted peanuts or sesame seeds

Dressing:

  • 1/4 cup olive oil
  • Juice of 1 lemon or lime
  • 2 tablespoons vinegar (white wine or apple cider)
  • 1 teaspoon honey or sugar
  • Salt and pepper to taste

Steps:

  1. In a large mixing bowl, combine the shredded cabbage, grated carrots, sliced red bell pepper, and thinly sliced red onion.

  2. Add the chopped parsley and mint leaves to the bowl, along with the roasted peanuts or sesame seeds.

  3. In a separate small bowl, whisk together the olive oil, lemon or lime juice, vinegar, honey or sugar, salt, and pepper. Adjust the seasoning to your taste.

  4. Pour the dressing over the salad ingredients in the large bowl.

  5. Gently toss and mix all the ingredients until well combined and coated with the dressing.

  6. Allow the salad to sit for about 10-15 minutes before serving. This allows the flavors to meld together.

  7. Serve the Abidjan Cabbage Salad as a refreshing side dish or even as a light main course.

The preparation time for the Abidjan Cabbage Salad is approximately 20-25 minutes, including the time it takes to chop and shred the vegetables and prepare the dressing. The salad should be consumed shortly after preparation to enjoy its freshness and optimal flavors.

Enjoy your Abidjan Cabbage Salad, a delightful dish that brings together the rich culinary heritage of the region with a refreshing and modern twist!

Certainly, here are the nutrition facts and health information for Abidjan Cabbage Salad:

Nutrition Facts (Approximate Values for a Standard Serving):

  • Calories: Around 150-200 kcal
  • Carbohydrates: Approximately 15-20g
    • Dietary Fiber: 4-6g
    • Sugars: 6-8g
  • Protein: About 4-6g
  • Fat: Around 10-12g
    • Saturated Fat: 1-2g
    • Monounsaturated Fat: 6-8g
    • Polyunsaturated Fat: 2-3g
  • Sodium: Approximately 200-300mg

Health Information:

  • Rich in Fiber: The cabbage and vegetables in this salad provide a good amount of dietary fiber, which supports digestion and helps maintain a healthy gut.
  • Low in Calories: Abidjan Cabbage Salad is generally low in calories, making it a suitable option for those looking to manage their weight.
  • Vitamins and Minerals: The variety of vegetables and herbs used in the salad contribute to a range of vitamins and minerals such as vitamin C, vitamin K, and potassium.
  • Antioxidants: Fresh vegetables and herbs are a good source of antioxidants, which help protect cells from damage caused by free radicals.
  • Heart-Healthy: The inclusion of olive oil and nuts/seeds provides healthy monounsaturated and polyunsaturated fats that are beneficial for heart health.
  • Hydration: Vegetables like cabbage and bell peppers have high water content, contributing to hydration.
  • Balanced Meal: This salad can be a balanced meal when paired with lean protein sources like grilled chicken, tofu, or beans.

As with any dish, portion control and balance are key. While this salad offers numerous health benefits, individual nutritional needs may vary. If you have specific dietary concerns or health conditions, it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.

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