High-Protein Apple-Cabbage Chopped Salad with White Beans & Cheddar is a crunchy & tasty salad. It contains cider vinegar, shallots, walnuts, maple syrup, seasonings, green cabbage, olive oil, apples, white beans, & ground pepper. These items have the cheddar cheese in it, so it is not good for dairy-free diet. This salad is prepared in only 20 minutes so it is perfect for quick lunch. This chopped salad is recommended to have them fresh for the perfect crispness but you can store in the fridge only for three days but don’t freeze it. We can easily serve this salad with tomato soup, brown rice, and grilled chicken.
STATS:
- Calories: 480 kcal
- Prep time: 20 minutes
- Serving size: 2 cups
- Cook time: Nil
- Cuisine: American
- Total time: 20 minutes
- Course: Salad
- Diet: High-Protein, Vegetarian
- Serving: 4
EQUIPMENT:
- Big mixing vessel
- Cutting board
- Small vessel
- Whisk
- Knife
- Measuring cups and spoons
INGREDIENTS:
- 3 tbsp. cider vinegar
- 2 tbsp. minced shallot
- 1 can no-salt-added white beans
- 1½ tbsp. whole-grain Dijon mustard
- 1 tbsp. pure maple syrup
- 1 large Gala or Honeycrisp apple
- ½ tsp. ground pepper
- 1 cup cubed sharp Cheddar cheese
- ¼ tsp. salt
- â…“ cup olive oil
- ½ medium head green cabbage
- ¼ cup toasted walnuts
INGREDIENT NOTES:
CIDER VINEGAR:
- Cider vinegar will include the strong tangy taste in the dressing and it will also stabilize the sweet taste of the maple syrup.
SHALLOTS:
- Shallots will provide the light onion taste. It will not add the strong onion taste in the salad.
WHOLE-GRAIN DIJON MUSTARD:
- We add the whole grain Dijon mustard to include the spicy and light savory taste in the dish. It will also help to blend the items together.
MAPLE SYRUP:
- It will add the soft sweet taste which will pair perfectly with the cheddar & apples. You can alter the amount of maple syrup as you like.
GREEN CABBAGE:
- Add the green cabbage to include the crisp texture in the dish. we have to chop it finely so it gets mix easily with the salad.
WHITE BEANS:
- We have to utilize the no salt added white beans can to save time and it will be more convenient. Utilize the Cannellini or Great northern beans for this purpose.
APPLE:
- Utilize the Honey crisp or Gala apple to add the crispness and natural sweet taste. We don’t have to peel them as it will add the fibber, color, and texture in the salad.
SHARP CHEDDAR CHEESE:
- Add the sharp cheddar cheese to provide the indulgent and savory taste in the salad. It pairs nicely with the sweet taste of apples.
WALNUTS:
- Add the walnuts to include the nutty taste and crunchiness in the salad. Toast the walnuts to enhance their flavor.
INSTRUCTIONS:
- Include the seasonings, shallots, maple syrup and cider vinegar in the small vessel and whisk to combine the items.
- Then drizzle the olive oil slowly while whisking till it gets properly combine.
- Include the white beans, cheddar cubes, walnuts, apples, & cabbage in the big vessel.
- Then add the dressing on it and mix them softly to coat the salad then serve.
SERVING SUGGESTIONS:
MAIN DISH:
- Grilled Chicken
- Baked Salmon
- Grilled Tofu
BREAD & GRAINS:
- Sourdough Toast
- Quinoa
- Brown Rice
SOUP PAIRINGS:
- Tomato Soup
- Lentil Soup
- Vegetable Soup
TOPPINGS:
- Fresh Parsley
- Pumpkin Seeds
- Sunflower Seeds
TIPS:
- We have to chop the cabbage finely to add the balance bite.
- Toast the walnuts before adding in the salad to enrich their taste.
- Mix the salad before serving so the cabbage & walnuts will remain crisp.
- Add the dressing and salad in different containers to store the salad so the salad will remain crunchy.
STORAGE INFORMATION:
FRIDGE:
- Add the remaining salad in the closed box and store for three days.
FREEZER:
- Don’t freeze the salad as it will get watery.
FAQs:
Will I prepare the salad in advance?
- Yes, we would chop the vegetables & apple & make the dressing & add them in different box and combine them fresh when required.
What to utilize instead of cheddar cheese?
- You can include the Swiss cheese, Monterey Jack, mild cheddar, or Gouda cheese instead in it.
Can we include any other beans in this salad?
- Yes, we can include the navy beans, cannellini beans, or great northern beans instead of white beans in it.
How to make the dairy-free salad?
- We can include the vegan cheddar cheese or add the additional white beans & walnuts instead to make the salad without including dairy. It is also suitable for the vegan diet as well.
What apple is best to include in the salad?
- We can easily include the honey crisp or gala apples to add the natural sweet taste and crispiness in it. We would also include the pink lady or Fuji apples in it.
NUTRITIONAL INFORMATION:
Calories: 480 kcal
Net carbs: 31 g
Iron: 3 mg
Total carbs: 40 g
Vitamin A: 0.2 g
Fiber: 9 g
Calcium: 250 mg
Protein: 15 g
Sodium: 430 mg
Serving size: 2
Potassium: 600 mg
