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Mangetout and cabbage coleslaw recipe

Mangetout and cabbage coleslaw recipe


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  • Recipes
  • Dish type
  • Salad
  • Vegetable salad
  • Cabbage salad

This is crisp and refreshing salad, perfect for a picnic or hot summer evening.

28 people made this

IngredientsServes: 6

  • 225g (8 oz) mangetout
  • 1 medium head cabbage, shredded
  • 2 carrots, julienned
  • 1 green pepper, julienned
  • 3 spring onions, chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon rice wine vinegar
  • 3 tablespoons olive oil

MethodPrep:15min ›Cook:5min ›Ready in:20min

  1. In a large pot of boiling water, blanch mangetout 15 seconds, strain and transfer to a bowl of cold ice water to chill. Drain and slice thin.
  2. In a large bowl, combine the mangetout, cabbage, carrots, green pepper, spring onions, lemon juice, vinegar and olive oil. Add salt and pepper to taste; toss and serve chilled.

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Reviews & ratingsAverage global rating:(25)

Reviews in English (23)

by OCTOVUS

Something else.I thought that the dressing for this salad was pretty boring. I added approximately 4T of the rice vinegar, more lemon juice and around a tsp. of soy sauce. That helped a lot! I also sprinkled toasted flaked almonds on top when it was served. I also used sweet red peppers instead of the green. Along with the carrots, it was a beautiful salad.-24 Jul 2008

by pugboyz

Altered ingredient amounts.Excellent recipe. The mangetout really make this slaw stand out. I did use more lemon juice and vingar for a bit of extra flavour.-24 Jul 2008

by NANCY-MO

Altered ingredient amounts.I increased the amount of rice wine vinegar to 3 T while keeping the lemon juice and olive oil the same. I will probably add toasted almonds to make it a meal!-24 Jul 2008


For the slaw

  • ½ Chinese cabbage, finely shredded
  • ½ red cabbage finely shredded
  • 1 red onion, peeled, finely chopped
  • 4 spring onions, trimmed, finely sliced at an angle
  • 3 pak choi, cut in half lengthways, finely sliced
  • 150g/5oz fresh beansprouts
  • 75g/3oz mangetout, julienned
  • 1 bunch fresh mint leaves
  • 1 bunch fresh coriander, leaves only
  • 75g/3oz Japanese pickled ginger (available from Asian supermarkets)

For the dressing

  • 125ml/4½fl oz rice wine vinegar
  • 1 tsp sea salt flakes
  • 125ml/4½fl oz extra virgin olive oil
  • 2 limes, juice only
  • 2 tbsp sesame oil
  • 4 tbsp mirin
  • 1 tbsp finely grated fresh ginger

Summer Coleslaw

Packed with goodness, this is a fresh and colourful Summer Coleslaw, from Stella McCartney.

Ingredients

  • 2 medium-large carrots
  • ½ small white cabbage
  • handful trimmed mangetout
  • 6 spring onions
  • handful trimmed radishes
  • 1 tablespoon poppy seeds
  • 2 tablespoons roughly chopped toasted hazelnuts
  • 2 tablespoons freshly chopped flatleaf parsley
  • ½ lemon, juice
  • 3 tablespoons hazelnut oil
  • salt and freshly ground black pepper
  • cress, to serve
  • mustard, to serve

Method

Peel and coarsely grate 2 medium-large carrots into a large mixing bowl.

Finely shred ½ small white cabbage and a handful of trimmed mangetout and add to the bowl.

Finely slice 6 spring onions and a handful of trimmed radishes, and add along with 1 tablespoon poppy seeds, 2 tablespoons roughly chopped toasted hazelnuts and 2 tablespoons freshly chopped flatleaf parsley.

In a separate small bowl whisk together the juice of ½ lemon and 3 tablespoons hazelnut oil and season well with salt and freshly ground black pepper.

Pour over the coleslaw and gently mix together. Spoon the salad into a serving bowl and scatter over mustard and cress to serve.

Additonal notes

Photo by Tara Fisher. Taken from the award-winning Meat Free Monday Cookbook (Kyle Books), p. 82.


Asian-Style Coleslaw

Coleslaw is one of those all-time favourite salads, usually doused in loads of mayo, but I love this mayo-free coleslaw with its Asian-style flavours, which really lighten it up, while delivering heaps of flavour. The bed of smashed avocado on the serving plate really brings it all together. This salad always seems to go down well when taken to a party, or whenever friends come over. Adding some prawns or smoked fish is a great option when you’re feeling a bit fancy. Shredded poached chicken works well, too.

INGREDIENTS Serves 4

1⁄4 Chinese cabbage, thinly sliced

1 carrot, peeled, then shredded or grated

1 baby fennel bulb, very thinly sliced

2 celery stalks, very thinly sliced diagonally

100 g (31⁄2 oz) snow peas (mangetout), thinly sliced diagonally

2 spring onions (scallions), very thinly sliced

4 tablespoons fish sauce or gluten-free soy sauce

4 tablespoons rice vinegar, plus extra for drizzling

11⁄2 tablespoons sesame oil

11⁄2 tablespoons maple syrup, or 1 tablespoon raw or white sugar

100 g (31⁄2 oz) hot smoked trout or salmon, or halved cooked prawns (optional)

METHOD

Combine the cabbage, carrot, fennel, celery, snow peas and spring onion in a large bowl.

In another bowl, whisk together the fish sauce, vinegar, sesame oil and maple syrup until well combined. Drizzle the dressing over the vegetables and toss well to combine.

Mash the avocados in a bowl with the lime juice and salt. Spread the mashed avocado over a serving platter and top with the coleslaw. Flake the fish over the top, if using, and serve immediately.

divide and conquer

Serving the prawns or smoked fish on the side is an easy option for those who would like fish.

To make the coleslaw vegan, use soy sauce rather than fish sauce, and omit the seafood.

Make half the dressing vegan by dividing the vinegar, sesame oil and maple syrup between two small bowls, then add half the fish sauce to one bowl, and half the soy sauce to the other bowl.


Lamb's liver with red pepper chermoula

Serves 4
lamb's liver 8 thick slices
For the roasted red pepper chermoula
ripe red peppers 4 medium-sized
garlic 4 cloves
saffron stamens a small pinch
crushed, dried chillies 1 tsp
ground coriander 2 tsp
olive oil 5-6 tbsp
mint leaves a large handful
coriander leaves a large handful
lemon juice of 1

To make the chermoula, roast the red peppers and garlic, whole and unpeeled, in a hot oven (220C/gas mark 7) for 50 minutes or so until they are evenly blackened on all sides.

Put the peppers into a bowl, cover with a plate and leave for about half an hour to collapse.

Peel away the skins of the peppers, remove and discard any seeds and cores from within, and finely chop the flesh, preserving as much of its juice as you can. Tip into a bowl.

Pop the garlic from its skins then mash to a paste with a quarter teaspoon of sea salt, the saffron stamens, dried chillies, the roasted peppers and the ground coriander. Grind in a little black pepper and then pour in enough olive oil to make a sloppy paste - about 5 or 6 tablespoons.

Roughly chop the mint and coriander leaves and add to the spice mix. Add the lemon juice and set aside, covered.

Grill the lightly seasoned liver for 2 or 3 minutes on both sides, and serve with the relish.


Asian Style Coleslaw with Hot Smoked Trout

Coleslaw is one of those all-time favourite salads, usually doused in loads of mayo, but I love this mayo-free coleslaw with its Asian-style flavours, which really lighten it up, while delivering heaps of flavour. The bed of smashed avocado on the serving plate really brings it all together. This salad always seems to go down well when taken to a party, or whenever friends come over. Adding some prawns or smoked fish is a great option when you’re feeling a bit fancy. Shredded poached chicken works well, too.

2 serves of veg per serve

Ingredients

1⁄4 Chinese cabbage, thinly sliced 1 carrot, peeled, then shredded or grated

1 baby fennel bulb, very thinly sliced 2 celery stalks, very thinly sliced diagonally

100 g (31⁄2 oz) snow peas (mangetout), thinly sliced diagonally

2 spring onions (scallions), very thinly sliced

4 tablespoons fish sauce or gluten-free soy sauce

4 tablespoons rice vinegar, plus extra for drizzling

11⁄2 tablespoons sesame oil

11⁄2 tablespoons maple syrup, or 1 tablespoon raw or white sugar

100 g (31⁄2 oz) hot smoked trout or salmon, or halved cooked prawns (optional)

Method

Combine the cabbage, carrot, fennel, celery, snow peas and spring onion in a large bowl.

In another bowl, whisk together the fish sauce, vinegar, sesame oil and maple syrup until well combined. Drizzle the dressing over the vegetables and toss well to combine.

Mash the avocados in a bowl with the lime juice and salt. Spread the mashed avocado over a serving platter and top with the coleslaw. Flake the fish over the top, if using, and serve immediately.

DIVIDE & CONQUER

Serving the prawns or smoked fish on the side is an easy option for those who would like fish.

To make the coleslaw vegan, use soy sauce rather than fish sauce, and omit the seafood.

Make half the dressing vegan by dividing the vinegar, sesame oil and maple syrup between two small bowls, then add half the fish sauce to one bowl, and half the soy sauce to the other bowl.


Spring greens recipes

The first cabbages of the year with rich dark leaves and a strong flavour.

Spring greens with lemon dressing

Serve up nutritious greens with fresh garlic and lemon flavours for a healthy and versatile side dish

Spring cabbage with mustard seeds

Give your greens a fresh new look by tossing them with mustard, ginger, onion and garlic

Spring greens & gammon soup

This rustic broth is deliciously meaty and worth cooking a gammon for, or using up leftover ham

Spring greens with black pepper & crème fraîche

The perfect accompaniment to a hearty roast

Indian spiced greens

This recipe suits any greens you have to hand – from shredded kale to Brussels sprouts. For the less adventurous, less chilli can be used


Asian fish parcels

Preheat the oven to gas 6, 200°C, fan 180°C. Lay 4 large squares of foil on a work surface and top with 4 squares of baking paper. Divide a 320g pack Edamame & Vegetable Stir Fry Mix (or Edamame & Tenderstem Stir Fry) between them. Add 2 Pak Choi, leaves separated and halved lengthways, and sprinkle each parcel with 1 tbsp water. Top with 4 frozen Hake Fillets and drizzle 1 tbsp Tesco Finest Soy, Chilli & Ginger Dressing over each. Wrap up into parcels and transfer to a baking tray. Bake for 25-30 mins until the fish is cooked through. Meanwhile, heat 2 packs of microwaveable Wholegrain Rice to pack instructions. Open the parcels and drizzle 1 tbsp dressing over each. Serve with the rice.

Ingredients:
320g pack edamame & vegetable stir fry mix
2 pak choi
4 frozen hake fillets
1 tbsp Tesco Finest soy, chilli & ginger dressing
2 packs of microwaveable wholegrain rice


Published: 00:02 BST, 27 November 2016 | Updated: 00:02 BST, 27 November 2016

This is a great crunchy winter salad that is best made ahead, so the dressing can flavour the vegetables. It keeps really well for a few days. Its bold taste goes well with simple chicken or pork dishes.

500g (1lb 2oz) hard white cabbage

200g (7oz) large pink radishes

handful of fresh coriander

100g (3½ oz) roasted cashew nuts, chopped

1 fresh, medium-hot red chilli, deseeded and finely chopped

finely grated rind and juice of 2 limes

4 tbsp fish sauce (nam pla)

1 Finely shred the cabbage, carrots, radishes and mangetout (see Keys to Perfection). Toss all the vegetables together in a large serving bowl until evenly mixed.

2 Coarsely chop the mint and coriander, reserving a few whole leaves for the garnish. Add the chopped herbs to the vegetables in the serving bowl and toss thoroughly to combine.

3 Make the dressing by whisking all the ingredients together in a jug. Pour the dressing over the vegetables and, again, toss well to mix. Cover and chill for at least 1 hour, preferably longer – up to 12 hours.

4 Before serving, toss the salad well to bring up the dressing that has sunk to the bottom. Finely shred the basil and fold the shredded leaves into the salad with most of the chopped nuts.

5 To serve, scatter the remaining nuts and the reserved whole mint and coriander leaves on top. Serve the coleslaw at room temperature.

Shred the vegetables finely

1 Shred the vegetables as finely as possible using a very sharp knife. Peel off the outer cabbage leaves and cut the cabbage into wedges. Remove the core. Lay each wedge cut-side down and slice into fine shreds.

2 Cut the carrots in half crossways, then lengthways into very thin slices. Stack a few of the slices on top of each other, then slice the stack lengthways intothin shreds. Cut the radishes into thin shreds.

3 Stack a few mangetout on top of each other and cut them on the diagonal into thin shreds. They look decorative sliced this way and are easier to eat in small pieces rather than when they’re whole.


Grains and sugar

Most sugar comes from plants, too — either sugar cane, beets, or corn. These should not be eaten on keto. High-fructose corn syrup, which is added to sodas and many processed foods, might be even worse than regular sugar. 10

Like white table sugar, fructose is very high carb and not keto-friendly at all. The same goes for “natural” sugars like honey or maple syrup.
Learn more about keto sweeteners