Have you ever tried a Malfouf Salad (Lebanese cabbage salad)? It's that time of the year again when humans are scavenging through the internet for motivation, healthy recipes, exercise routines, and all things that brace them for a healthier lifestyle ahead.
Let's be honest; we all want to become the best version of ourselves, but do it at the cost of giving up delicious food? We really don't think so. That's why we've got a great salad recipe for you.
Malfouf Salad isn't just packed with greens; it's also seasoned with the right amount of flavour and crunch that makes it a great companion for all your main courses. That's, of course, if you don't enjoy chewing the salad all up on its own like we do.
What is the Malfouf Salad?
Malfouf Salad is a Lebanese salad that can be made from various ingredients but typically involves shredded cabbage, lemon juice, olive oil, salt and mint. This salad is popular among Middle Eastern households, often enjoyed with juicy meats and falafel.
This salad is unique thanks to its salad dressing consisting of a very prominent garlic taste. Garlic is a vital component in all Mediterranean cuisines, rich in potassium and helps strengthen the immune system. Another staple in all Mediterranean cuisines used in this salad is olive oil. The oil is abundant in Vitamin E & K, while Parsley and Cabbage are greens rich in Vitamin K and C that help keep your bones and blood healthy. Not forgetting the antioxidant and anti-inflammatory benefits that the mint brings, this entire recipe will be nourishing your body in every way possible.
Why this recipe?
This salad is suitable for both fitness enthusiasts and those just trying their hand at new cuisines alike. It brings excellent freshness to any dish when added to the side. It is also a wholesome salad to be consumed as a healthy snack. It'll help motivate people to consume more vegetables and get accustomed to them through the exceptional dressing we'll be making. At the same time, we'll be providing variations of how this can indeed be incorporated into your lifestyle.
What's in this Malfouf Salad?
- White cabbage: Traditionally, it's thinly sliced in this salad
- Parsley: Freshly picked
- Green onion: Also popularly called spring onion
- Garlic: Crashed or chopped, depending on how you'd like them to end up in the salad
- Olive oil: Just about any will do
- Lemon juice: Freshly squeezed or store-bought
- Salt: To taste
- Mint: Freshly picked leaves work best
How to make the Malfouf Salad?
Salad preparation:
This salad is relatively simple to make. After gathering all the ingredients, prepare the veggies. Shred the cabbage, so the pieces are pretty thin. Next, finely chop the green onions and the parsley. Now go ahead and add all of these cut veggies to a large bowl.
Making the salad dressing:
Firstly, crush the garlic with a garlic press. Now, add the garlic to the olive oil and lemon juice. Add the mint leaves into this dressing whilst gently squeezing them to release the flavour into the dressing. Lastly, add salt to taste.
Combining the two:
Once the veggies are all cut, and salad dressing is made, you can combine the two. Drizzle all the dressing on top of the salad and mix until well combined.
Your crunchy, nutritious Mediterranean salad is ready to be served.
Top Tips!
- Make extra salad dressing, so you can save it for later. It goes well with any salad, and it'll save you some time.
- We advise you to shred the cabbage in a food processor to save time, or you can buy pre-shredded cabbage from the store.
- Try to make this salad your very own. Feel free to add in any ingredients or vegetables of your choice. We will be suggesting some variations further in this blog.
- Serve this salad as soon as you make it, or put it in the fridge for 20-30 minutes to allow it to absorb the dressing.
Recipe Variations
- Some commonly added vegetables to Malfouf Salad are radishes (they bring in a pretty colour), cherry tomatoes, or Turkish cucumbers. Feel free to add these in or add in any of your favourite ones that you'd like.
- The kind of mint you use in this dish is totally up to you. Some prefer freshly crushed leaves, while others prefer crushed dried mint (almost like a powder you get at the superstore). And others use it mainly for garnishing purposes.
- While this salad is traditionally made with white cabbage, you can also make this salad with red cabbage. It's a really beautiful salad if made with red cabbage!
- You can make this salad creamy by adding ¼ cup of mayonnaise or full-fat yoghurt to it.
Serving Suggestions
This recipe is traditionally served alongside falafel or some authentic Mediterranean dish. If you haven't already noticed, Malfouf Salad is very similar to coleslaw but without mayo and tons of added herbs and flavours. We're trying to say that there are tons of ways to bring this salad recipe to your dining table. It can be savoured with a side of cooked meat or act as a side dish to your eggs, curries or potatoes.
Storage
This Lebanese cabbage salad can last in the fridge for 1-4 days, depending on how fresh the cabbage you used in making the salad.
Store it in a clean airtight container; you may add a paper tweel on top to absorb the excess water if you like.
Ways to Incorporate This Salad Into Your Daily Meals
You can use this salad as a filling for your sandwiches, spoon over in your tacos, add it with falafel in rolls or wraps or add it on top of shawarma. You can also have it with jacked potatoes or some good old curry and rice. The sky is the limit with creativity on this one!
Recipe FAQ
This salad really doesn't taste as good if the cabbage is not shredded or thinly sliced. But have no worries, because you can achieve the shredded look with just a knife and cutting board. Firstly slice the cabbage into quarters or small wedges using a sharp knife. Then with the cut side of the cabbage lying flat on the cutting board, cut the cabbage wedge into thin shreds. Tada! You did it without a food processor. Easy, wasn't it?
By all means, this salad alone does not consist of any animal or dairy products. What you add on the side or what you like to have with it is totally up to you. So yes, this is a vegan salad.
Olive oil is a staple in the Mediterranean diet and has numerous health benefits. The healthy fats in this oil actually help lower cholesterol in the human body while also helping it stay away from heart disease. The vitamins and antioxidants in this oil also make it great for the skin and hair. It also aids digestive health and stabilizes blood sugar levels. Consuming this oil in a moderate amount every day is really beneficial for your health. If that's not enough information to convince you to let the oil stay in the recipe, you must have your reasons. If you'd like to skip the olive oil, add some salt to the cabbage alone before adding the salad dressing. The cabbage will release some water which will help add extra moisture to the dressing while the oil isn't there.
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Malfouf Salad (Cabbage Salad)
Ingredients
- 400 g white cabbage , shredded
- 1 cup parsley , finely chopped
- 1 green onion , finely chopped
- 2 cloves garlic
- ¼ cup olive oil
- ⅓ cup lemon juice
- ½ teaspoon salt
- 3 tablespoon mint leaves , finely chopped
Instructions
Prepare the veggies
- Shred the cabbage, finely chop the green onions and the parsley, then add all into a large mixing bowl.
To make the dressing
- Crush the garlic with a garlic press, then mix them with olive oil, lemon juice, salt, and mint.
- Now, drizzle the dressing on the salad and mix until combined.
Notes
- Make extra salad dressing, so you can save it for later. It goes well with any salad, and it'll save you some time.
- We advise you to shred the cabbage in a food processor to save time, or you can buy pre-shredded cabbage from the store.
- Try to make this salad your very own. Feel free to add in any ingredients or vegetables of your choice. We will be suggesting some variations further in this blog.
Recipe Variations
- Some commonly added vegetables to Malfouf Salad are radishes (they bring in a pretty colour), cherry tomatoes, or Turkish cucumbers. Feel free to add these in or add in any of your favourite ones that you'd like.
- The kind of mint you use in this dish is totally up to you. Some prefer freshly crushed leaves, while others prefer crushed dried mint (almost like a powder you get at the superstore). And others use it mainly for garnishing purposes.
- While Malfouf Salad is traditionally made with white cabbage, you can also make this salad with red cabbage. It's a really beautiful salad if made with red cabbage!
- You can make this salad creamy by adding ¼ cup of mayonnaise or full-fat yoghurt to it.
Nutrition
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Kate
I really loved this salad so much! it is super healthy and has lots of greens in it. I always try to eat as healthy as possible, and this is just perfect for that!
Elena
I love cabbage in anything, especially in the salad, because it is crunchy. I also liked the dressing of this salad.
Lily
Can I add some seasonings such as paprika or cumin?
Radwa
Although it is a well seasoned and flavoured salad but, of course, you can add any spices you like.
Emaan
A simple and healthy salad for the whole family! Thanks
Farah
I like to eat fresh green salad like this one, can't wait to try it.