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This nutritious salad recipe is poised to delight your taste buds and nourish your body—my captivating red cabbage salad with air fryer cauliflower bites. The spicy cauliflower, accompanied by the crunch of cabbage threads, is all bathed in a creamy balsamic-citrus dressing. This recipe is vegan and heart healthy.
As a dietitian passionate about crafting recipes that marry taste and nutrition, I am thrilled to introduce you to this exquisite diabetes salad creation. It’s a fusion of colours, flavours, and textures that transforms your dining experience into a celebration of health and deliciousness.
To be honest, it all started with a moment of culinary inspiration when I found myself in a quaint Indian restaurant, savouring a plateful of masala-spiced cauliflower. The fiery spices danced on my tongue, leaving an unforgettable impression.
And thus, the idea was born—to transform the dynamic flavours of masala-spiced cauliflower into this enchanting, wholesome salad. You’re absolutely correct in recognizing this as another one of my East-West fusion recipes. I think it underscores the belief that different cultures can coexist in a celebration of taste and health.
Nutrition highlights: Why you’ll savour every bite!
- Antioxidant Richness: Packed with antioxidants from cauliflower and cabbage, this dish helps fight inflammation for a healthier you.
- Diabetes Diet Friendly: With low-glycemic red cabbage and cauliflower, this healthy lunch salad is a tasty choice to keep blood sugars balanced.
- Heart-Health Hero: Air-fried cauliflower and olive oil balsamic dressing join forces, actively supporting your heart health.
Ingredients you’ll need
- Small head of cauliflower
- Olive oil
- Turmeric
- Dried oregano
- Chili flakes
- Smoked paprika
- Black pepper
- Red cabbage
- Fresh mint leaves
- Balsamic salad dressing with orange juice
I slice the veggies this way to make sure every bite bursts with amazing flavour. Here’s a closer look at how I’ve prepped the chopped veggies:
Visual step-by-step: How to make vegan red cabbage salad
Air fryer cauliflower bites
You’re going to begin by prepping the cauliflower with spices. Remember to preheat your air fryer to 400°F (200°C).
Cooking method tip
Keep in mind that the cauliflower florets in this recipe are intentionally unsalted, as the dressing takes care of the flavour profile. If you plan to enjoy the florets on their own to munch on or in other dishes, consider seasoning them and adjusting the spice blend accordingly for the best taste experience.
Red cabbage salad assembly with dressing
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post.
Food safe storage
Your simple red cabbage salad will stay in the refrigerator for up to 3 days. However, do note that the veggies’ crunch might soften over time as the dressing marinates them. But hey, that’s just another layer of flavour complexity to relish!
Ingredient substitutions and tips
No need to worry if you’re missing an ingredient or prefer alternatives. Here are a few substitutions and tips to customize your Red Cabbage Salad with Air Fryer Cauliflower Bites:
- Cauliflower: Swap out cauliflower with broccoli for a twist on flavours and textures.
- Red Cabbage: If red cabbage isn’t on hand, green cabbage works just as well.
- Spice Level: Adjust the amount of chilli flakes to suit your preferred spice level.
- Nut-Free: For a nut-free option, replace peanut butter with tahini or sunflower seed butter in the dressing.
- Dressing Twist: Experiment with citrus juices like lemon or lime for a zesty variation.
Remember, cooking is an art, and these tips are your palette to create a dish that aligns perfectly with your taste preferences.
Does red cabbage need to be cooked?
No, red cabbage doesn’t need to be cooked. It can be enjoyed raw in salads for a satisfying crunch and vibrant flavour. Here are some ways to enjoy raw red cabbage:
- Tacos, wraps and sandwiches: Add raw red cabbage to tacos, wraps, or burritos for extra crunch and colour.
- Salads: Use raw red cabbage as a base or add-in for salads to enhance both crunch and visual appeal.
- Smoothies: Believe it or not, you can sneak a handful of raw red cabbage into your smoothies for added nutrients without altering the taste significantly.
- Pickled: Experiment with making quick pickled red cabbage by marinating it in vinegar and seasonings for a tangy and flavorful side.
Whether you’re looking for a healthful weeknight dinner salad, a revitalizing lunch, or a side dish that steals the spotlight at gatherings, this red cabbage salad with spicy cauliflower bites fits the bill.
If you try this recipe, drop a star rating and a quick review below – your feedback fuels my flavour adventure! And while you’re here, explore more easy and healthy recipes to uncover your favourites!
Get the Recipe:
Red Cabbage Salad With Air Fryer Cauliflower Bites
Ingredients
Air Fryer Cauliflower Bites
- 1 cauliflower, small head, florets cut into medium-sized bites
- 1 tsp turmeric, powder
- 1 tsp smoked paprika
- 2 tsp oregano, dried
- 1 tsp black pepper, coarse
- 1 tsp chilli flakes
- 2 tbsp olive oil, extra virgin
Red Cabbage Salad
- 1 orange, naval or Valencia, juice
- 1 tsp orange zest
- 1 tbsp balsamic vinegar
- 2 tbsp olive oil, extra virgin
- 2 tsp garlic , cloves, crushed
- 1½ tbsp peanut butter, crunchy, all-natural, no added sugar
- 1 tsp salt, sea salt
- 6 cups red cabbage, thinly sliced into threads
- ½ cup mint, washed, leaves, finely chopped
Equipment
- 1 air fryer
Instructions
Air Fryer Cauliflower Bites
- Preheat your air fryer to 400°F (200°C).
- In a large bowl, combine cauliflower florets with turmeric, oregano, chilli flakes, smoked paprika, black pepper, and olive oil. Toss to coat evenly.
- Spread cauliflower florets in the air fryer baskets, ensuring they are not overcrowded. Air fry for 15 minutes. Gently shake the basket or toss the florets for even cooking. Air fry for an additional 5 minutes until golden. Remove from baskets, transfer to a large salad bowl and set aside.
Red Cabbage Salad
- In a mason jar, combine orange juice, orange zest, crushed garlic, peanut butter, balsamic vinegar, olive oil, and salt.
- Close the lid and shake vigorously to create the dressing. Place in the fridge until you're ready to serve.
- Combine the red cabbage threads and fresh mint with the cauliflower bites in the bowl. Drizzle the prepared dressing over the vegetables, then gently toss the salad to ensure the ingredients are perfectly coated with the dressing. Serve immediately.
Notes
Food safe storage
- Your simple red cabbage salad will stay in the refrigerator for up to 3 days. However, do note that the veggies’ crunch might soften over time as the dressing marinates them. But hey, that’s just another layer of flavour complexity to relish!
Ingredient substitutions and tips
- Tacos, wraps and sandwiches: Add raw red cabbage to tacos, wraps, or burritos for extra crunch and colour.
- Salads: Use raw red cabbage as a base or add-in for salads to enhance both crunch and visual appeal.
- Smoothies: Believe it or not, you can sneak a handful of raw red cabbage into your smoothies for added nutrients without altering the taste significantly.
- Pickled: Experiment with making quick pickled red cabbage by marinating it in vinegar and seasonings for a tangy and flavorful side.
Nutrition Information:
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
