Montserrat Cabbage Salad
Crunchy Caribbean cabbage salad with yogurt-buttermilk dressing, ginger, peppers, and optional sunflower seeds. Easy, low-cal, and make-ahead.
I was in the Peace Corps on an island in the British West Indies where there was no meat. We ate a lot of fresh fruit, fresh veggies, rice, and goat. Of course the goat had some marvelous fresh spices doctoring it up, ginger, curry, fresh black pepper, chilies.
Submitted by: Gail from Chicago, Illinois, USA
Yield: 4 adults
- Bright, crunchy cabbage salad flavored with ginger, black pepper, and a yogurt-Miracle Whip dressing inspired by Caribbean cooking.
- Make ahead: dressing and vegetables can be mixed an hour before serving to let flavors meld, or pack separately for peak crunch.
- Easy swaps: use plain or Greek yogurt, vegan mayo and plant yogurt for a vegan version, or add protein like grilled goat, chicken, or chickpeas.
Spices
Featured in this Recipe
Preparation Instructions:
Put the cabbage, bell peppers and shallot together in a large bowl.
Mix the spices, sugar, Miracle Whip, and yogurt together to make the dressing.
Add dressing to the chopped cabbage mixture. Mix thoroughly. Then, add tomato as a topping along with optional sunflower seeds. Let set about a hour to absorb the flavors.
thespicehouse.com
More About This Recipe
Cabbage in those convenient baggies seem to be drier than the cabbage you chop yourself. Enjoy all day long, as the crunchiness curbs your appetite and adds marvelous fiber to your diet. The calories are minimul along with fat content. I figure it takes more energy to digest this one.
Frequently Asked Questions
Can I make this salad vegan?
Yes. Replace Miracle Whip with vegan mayo and use an unsweetened plant-based yogurt instead of vanilla yogurt. Omit or swap The Spice House Buttermilk Dressing for a vegan vinaigrette or a mix of lemon and vegan mayo to mimic tang.
How long will the salad keep in the fridge?
Stored in an airtight container it will keep 3 to 4 days. The cabbage softens over time, so the salad is crispiest within 24 to 48 hours.
Can I prepare the salad ahead of time?
Yes. For best texture, mix the dressing and vegetables about an hour before serving so the flavors develop. If you need longer storage, keep dressing separate and toss it with the cabbage just before eating.
Is bagged pre-shredded cabbage OK to use?
Yes. It saves time but tends to be drier and less crisp. You may need slightly less dressing or add a touch of liquid like lemon juice, a splash of buttermilk, or a teaspoon of olive oil to improve mouthfeel.
What can I use instead of vanilla yogurt?
Plain or Greek yogurt is a better savory choice because vanilla can add unwanted sweetness. If you only have vanilla, reduce the added sugar or use less yogurt and balance with a little lemon juice.
How can I make the salad spicier or milder?
To increase heat, add chopped fresh chilies, a pinch of cayenne, or crushed red pepper. To mellow it, cut back on ground ginger and freshly ground black pepper, or add more shredded cabbage and tomato to dilute the spice.
What are good protein additions for a more filling salad?
Try shredded or grilled goat, chicken, shrimp, firm tofu, or drained canned chickpeas. Roasted sunflower seeds or toasted nuts add both protein and crunch.
Can I make this salad vegan?
Yes. Replace Miracle Whip with vegan mayo and use an unsweetened plant-based yogurt instead of vanilla yogurt. Omit or swap The Spice House Buttermilk Dressing for a vegan vinaigrette or a mix of lemon and vegan mayo to mimic tang.
How long will the salad keep in the fridge?
Stored in an airtight container it will keep 3 to 4 days. The cabbage softens over time, so the salad is crispiest within 24 to 48 hours.
Can I prepare the salad ahead of time?
Yes. For best texture, mix the dressing and vegetables about an hour before serving so the flavors develop. If you need longer storage, keep dressing separate and toss it with the cabbage just before eating.
Is bagged pre-shredded cabbage OK to use?
Yes. It saves time but tends to be drier and less crisp. You may need slightly less dressing or add a touch of liquid like lemon juice, a splash of buttermilk, or a teaspoon of olive oil to improve mouthfeel.
What can I use instead of vanilla yogurt?
Plain or Greek yogurt is a better savory choice because vanilla can add unwanted sweetness. If you only have vanilla, reduce the added sugar or use less yogurt and balance with a little lemon juice.
How can I make the salad spicier or milder?
To increase heat, add chopped fresh chilies, a pinch of cayenne, or crushed red pepper. To mellow it, cut back on ground ginger and freshly ground black pepper, or add more shredded cabbage and tomato to dilute the spice.
What are good protein additions for a more filling salad?
Try shredded or grilled goat, chicken, shrimp, firm tofu, or drained canned chickpeas. Roasted sunflower seeds or toasted nuts add both protein and crunch.
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