This satisfying Thai-inspired salad provides a riot of texture, flavour, and visuals. And its ingredients house troves of nutrients and antioxidants. If you wish this salad to be more in the spirit of truly raw, use peanut butter made with raw peanuts or make your own using unroasted peanuts.
King mango
Unlike the more common fibrous Tommy Atkins cultivar of mango, the Ataulfo mango will shock you with its creamy, custardy texture and perfect sweetness when ripe. When available, use this superior variety of fruit in your salads and desserts.
Crunchy Curry Rainbow Salad
Ingredients
- 3 cups (750 mL) thinly sliced red cabbage
- 2 cups (500 mL) shredded carrots
- 2 cups (500 mL) halved snow peas
- 1 large red bell pepper, thinly sliced
- 1 mango, sliced
- 1 cup (250 mL) pea shoots or microgreens
- 1/2 cup (125 mL) chopped cilantro
- 1/3 cup (80 mL) sliced mint
- 3 green onions, sliced
- 2 nori sheets, crumbled
- 1/4 cup (60 mL) sliced pickled ginger (optional)
- 2 Tbsp (30 mL) black sesame seeds
- 1/4 cup (60 mL) peanut butter
- Juice of 1/2 lime
- 1 Tbsp (15 mL) low-sodium soy sauce or coconut aminos
- 1 1/2 tsp (7 mL) curry powder
- 2 tsp (10 mL) miso
- 1 tsp (5 mL) sesame oil
- 1 tsp (5 mL) chili sauce
Nutrition
Per serving:
- calories379
- protein14 g
- total fat21 g
- sat. fat4 g
- total carbohydrates39 g
- sugars23 g
- fibre11 g
- sodium372 mg
Directions
01
In large bowl, place cabbage, carrots, snow peas, and bell pepper.
02
Whisk together sauce ingredients. Add water, 1 Tbsp (15 mL) at a time, until a thin consistency is reached.
03
Add sauce to bowl with vegetables and toss well to combine. Add mango slices, pea shoots or microgreens, cilantro, mint, green onions, nori, pickled ginger (if using), and sesame seeds; toss to combine.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
