Mayo Clinic Health Library

Recipe: Asian vegetable salad

Updated: 03-01-2013

Dietitian's tip: This recipe uses several knife techniques — julienne, chiffonade, mince and chop — to bring together a lovely and tasty salad.

Ingredients

Serves: 4

  • 1 1/2 cup carrot
  • 1/2 cup red bell pepper
  • 1 1/2 cup bok choy
  • 1/2 cup yellow onion
  • 1 cup red cabbage
  • 1 1/2 cup spinach
  • 1 tablespoon garlic
  • 1 tablespoon cilantro
  • 1 1/2 tablespoons cashews
  • 1 1/2 cups snow peas
  • 2 teaspoons toasted sesame oil
  • 2 teaspoons low-sodium soy sauce

Directions

Rinse all vegetables under cold running water. Let drain.

Julienne (cut into very thin strips like match sticks) carrot, bell pepper, bok choy and yellow onion.

Chiffonade (cut across grain into very narrow thin strips) cabbage and spinach.

Mince (cut into tiny pieces) garlic. Then chop (cut into slightly larger pieces) cilantro and cashews.

Place vegetables, cilantro, cashews and snow peas in a large bowl. Drizzle with sesame oil and soy sauce. Toss well to combine. Serve.

Nutritional Analysis per serving
  • Calories: 113
  • Total carbohydrate: 14 g
  • Cholesterol: 0 mg
  • Dietary fiber: 4 g
  • Monounsaturated fat: 2 g
  • Protein: 3 g
  • Saturated fat: 1 g
  • Sodium: 173 mg
  • Sugars: 0 g
  • Total fat: 4 g
  • Trans fat: 0 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings