Mediterranean-Friendly Asian Crunch Salad
This bright, crunchy salad combines crisp cabbage, carrots, cucumbers, and bell peppers with edamame and almonds — all tossed in a light, tangy sesame-lemon vinaigrette. It’s full of texture, color, and flavor, with no heavy mayo or fried noodles — just Mediterranean freshness meeting Asian flair.
⏱ Time
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes
Ingredients
For the Salad:
2 cups shredded green cabbage
1 cup shredded red cabbage
1 large carrot, julienned or shredded
½ red bell pepper, thinly sliced
½ cucumber, thinly sliced or julienned
½ cup edamame, cooked and cooled
2 green onions, chopped
¼ cup toasted almonds or cashews, roughly chopped
1 tbsp sesame seeds (optional)
Fresh herbs: mint, basil, or cilantro (about 2 tbsp chopped)
For the Mediterranean-Style Asian Dressing:
3 tbsp extra virgin olive oil
1 tbsp rice vinegar or apple cider vinegar
1 tbsp lemon juice
1 tbsp low-sodium soy sauce (or tamari)
1 tsp honey or maple syrup
1 tsp toasted sesame oil (adds depth without overpowering)
½ tsp grated fresh ginger
1 small garlic clove, finely minced
Salt and black pepper, to taste
Instructions
1. Make the Dressing
1. In a small bowl or jar, whisk together olive oil, rice vinegar, lemon juice, soy sauce, honey, sesame oil, ginger, and garlic.
2. Season with salt and pepper to taste.
3. Shake or whisk until emulsified. Set aside.
2. Assemble the Salad
1. In a large mixing bowl, combine green and red cabbage, carrot, bell pepper, cucumber, edamame, and green onions.
2. Pour the dressing over the vegetables.
3. Toss until everything is evenly coated and glistening.
3. Add the Crunch
1. Sprinkle with toasted almonds (or cashews) and sesame seeds.
2. Add chopped herbs like mint or basil for freshness.
3. Toss again gently before serving.
Optional Protein Add-Ins
Grilled chicken with a light sesame-lemon marinade
Pan-seared salmon or tuna
Crispy chickpeas for a vegetarian Mediterranean twist
Tofu or tempeh for plant-based protein
Notes & Tips
To make ahead: Keep dressing separate until serving to maintain crunch.
For extra fiber, add cooked quinoa or brown rice.
Toasting nuts enhances their flavor — just 3–4 minutes in a dry skillet over medium heat.
frequently asked questions FAQs
Q: Can I use store-bought coleslaw mix?
A: Yes! A mix of shredded cabbage and carrots is a great time-saver.
Q: Is sesame oil Mediterranean-friendly?
A: In moderation, yes — paired with olive oil, it adds flavor without compromising Mediterranean health benefits.
Q: How long does it keep?
A: Up to 2 days in the fridge. Store the dressing separately if you want to keep it crisp longer.
Nutritional Information
Calories: 280 kcal
Protein: 8g
Fat: 18g
Carbohydrates: 24g
Fiber: 6g
Sugar: 7g