Red Cabbage, Red Onion and Walnut Salad
With red cabbage, a large part of the daily requirement for vitamin K can be covered. This is important for menopausal women because it inhibits calcium breakdown in the bones.
If you'd like to vary things a bit, replace the red cabbage with white cabbage and use chopped hazelnuts instead of walnuts, for example. If pomegranates are not in season, you can replace them with blueberries or raspberries.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin K | 84.4 μg | (141 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 772 mg | (19 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 35 g |
Ingredients
- Ingredients
- 22 ozs Red cabbage (1/4 red cabbage)
- salt
- 1 Tbsp whole cane sugar
- 2 red onions
- 2 Apple
- 5 Tbsps grapeseed oil
- 2 Tbsps Walnut oil
- 3 Tbsps apple cider vinegar
- 1 pinch Caraway
- peppers
- ½ oz parsley (1 handful)
- 3 ozs walnut kernels
- 1 pomegranate
- 1 ½ ozs yellow golden raisin (3 TBSP.)
Preparation steps
Clean red cabbage, removing outer leaves, cut out the stalk. Cut or slice cabbage into very fine strips, mix with a little salt and sugar, put in a bowl and knead for 5 minutes.
Peel, halve and finely slice the onions. Clean apples, wash, halve, cut out core, cut apples into fine slices. Add to red cabbage together with onion slices and mix.
Whisk both oils, vinegar and cumin, add to red cabbage, mix everything and let marinate for about 15 minutes.
Meanwhile, wash parsley, shake dry and pluck leaves. Coarsely chop walnuts. Remove pomegranate seeds from fruit. Divide red cabbage salad among 4 plates. Sprinkle parsley, pomegranate seeds and raisins over red cabbage salad and serve.