5 from 15 votes
Baby Bok Choy Salad
This Baby Bok Choy Salad features chopped bok choy mixed with pears, carrots, and red onion, topped with toasted pumpkin seeds flavored with tamari. It's tossed in a ginger-turmeric or tahini-based dressing providing fresh, crunchy textures and a balance of sweet and savory flavors. The salad offers a vibrant vegetable combination with a nutty, lightly salty seed garnish.
Prep Time
25 mins
Cook Time
5 mins
Total Time
30 mins
Servings:
6
servings
Calories:
136 kcal
Course:
Salad
Cuisine:
Asian
Ingredients
- ⅓ cup pumpkin seeds raw
- 2 teaspoons tamari or soy sauce
- 1.5 pounds baby bok choy approx. 4 small heads
- 2 small pear
- 1 Tablespoon lemon juice
- 2 medium carrot
- half of a small red onion soak in cold water for a few minutes if needed, thinly sliced
- 1 batch Ginger-Turmeric Dressing tap for recipe, OR use the dressing included below
Alternative Dressing:
- 2 Tablespoons tahini
- 1 Tablespoon each olive oil
- 1 Tablespoon each rice vinegar
- 1 Tablespoon each lime juice
- 1 Tablespoon each maple syrup
- 1 clove garlic grated
- black pepper to taste
Instructions
- For the pan-roasted pumpkin seeds: Heat a large skillet over medium-low heat. Once hot, add pumpkin seeds in a single layer. Stir occasionally, and once they begin to pop stir more frequently so they don't burn. If the seeds are browning too quickly, reduce heat to low. Stirring frequently, cook until most of the seeds are golden, about 5 minutes. Drizzle the tamari around the pan, and immediately stir to distribute. Transfer the seeds to a plate to cool.
- Prepare one of the salad dressing options, and set aside.
- Trim the ends of the baby bok choy, and wash well. Pat dry, and chop into bite-sized pieces. Core the pears and slice thinly. Toss with lemon juice to delay browning. Peel and slice the carrots and red onion. If the onion seems a little strong, soak in cold water for a few minutes, then drain.
- Combine the bok choy, pears, carrots, and red onion in a large serving bowl. Toss with dressing, and season with salt and pepper, if desired. Sprinkle the seasoned pumpkin seeds on top and serve.
Cup of Yum
Notes
- Combine bok choy, pears, carrots, and onion in an airtight container if prepping ahead; add seeds and dressing just before serving.
- Consume the salad within one day after dressing to preserve freshness and texture.
- Lightly soak the red onion slices in cold water to reduce sharpness if preferred.
Nutrition Information
Calories
136kcal
(7%)
Carbohydrates
17g
(6%)
Protein
5g
(10%)
Fat
7g
(11%)
Cholesterol
0mg
(0%)
Sodium
202mg
(8%)
Fiber
5g
(20%)
Sugar
9g
(18%)
Vitamin A
8098IU
(162%)
Vitamin C
55mg
(61%)
Calcium
167mg
(17%)
Iron
1.6mg
(9%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 136
% Daily Value*
| Calories | 136kcal | 7% |
| Carbohydrates | 17g | 6% |
| Protein | 5g | 10% |
| Fat | 7g | 11% |
| Cholesterol | 0mg | 0% |
| Sodium | 202mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 9g | 18% |
| Vitamin A | 8098IU | 162% |
| Vitamin C | 55mg | 61% |
| Calcium | 167mg | 17% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.