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Eat Well Apr. 15. 2014
Salads

Rainbow Vegetable Slaw

Apr. 15. 2014
Salads
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

This Rainbow Vegetable Slaw is sure to not disappoint all my veggie and salad lovers out there, it’s loaded with raw crunchy veggies and topped with a creamy sauce made from all whole food ingredients (vegan friendly). I’ve always had a thing for salads, seriously, ever since I was a little girl I’ve loved fresh big bowls of salads. Anything where I can mix several flavors and textures from vegetables is always a win in my book. I especially love slaws nowadays and in the spring and summer months for a quick side dish or meal. Rainbow Vegetable Slaw is also perfect to bring with you to work, school, picnics or parties to serve all your lovely friends and family.

I have fantastic memories of my mother cutting up fresh tomatoes, cucumbers, and squashes from our little garden and putting them into salads, it was always a rainbow of beautiful vegetables. One of those vegetables being red cabbage, which I particularly didn’t like growing up, but nowadays I can’t picture a salad bowl (especially slaw) without it! Slaws inheriting are a fantastic concept for a salad, crunchy julienned vegetables, mostly cabbage with a sauce combining it all together for a delicious crunchy salad.

What is slaw? Technically a slaw is a raw crunchy salad where all the vegetables, mostly variations of cabbage, are julienned (cut into fine long strips) and stirred with some type of dressing, which can be creamy or vinegar based. Cole slaw is probably the most popular variation when we think of the word slaw in the US. To be honest, when I think of cole slaw, often times it reminds me that questionable bowl of soggy vegetables lathered in creamy sauce on the end of the picnic table at family reunions or parties that I wouldn’t dare touch. This Rainbow Vegetable Slaw is completely opposite… I’d eat the whole bowl and then some!

Rainbow Vegetable Slaw is seriously beautiful to look at with it’s presentation of vibrant vegetables and colors from red cabbage, green cabbage, carrots, red onion, and kale; but it also tastes amazing. It’s creamy, although not saturated in sauce, while still retaining the crunch factor from all of the raw vegetables. To make this cream sauce I call on my trusty avocados, they’re perfect when blended with other ingredients to create a thick, creamy and slightly nutty dressing to pour on the slaw. Most cole slaws will have added sugar into the dressing; instead of adding any refined sugars I opt for adding plump sweet golden raisins to the mix- it adds a perfect balance of sweet and tangy to the slaw.

I absolutely love dishes like these where you can make large batches on your batch cooking day for quick lunches or dinners the week ahead, or to bring to parties, summer BBQ’s, or picnic dates with your sweet. It stays well since none of the cream sauce components are made with dairy or anything that’s perishable. This Rainbow Vegetable Slaw totally is not limited to eating by itself, I LOVE adding this slaw on top of homemade tacos, in Nourish Bowls, on top of One Bowl Skillet Meals, or in my Veggie Sushi Rolls!

TIP // if making a large batch ahead of time, feel free to store the sauce in a separate container away from the vegetable slaw portion. Once you’re ready to serve you can pour the dressing on top. I typically will pour the dressing on the vegetable slaw when I make it and store it as is, I find the flavors marry and keep well in the fridge.

 

 

Rainbow Vegetable Slaw
Recipe Type: entree, salad, side dish
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 4-6
A creamy and crunchy slaw made with raw rainbow vegetables and a vegan sauce. VGN Raw GF
Ingredients
  • 2 cups shredded green cabbage
  • 1 cup shredded kale
  • 1/2 cup shredded/grated carrot
  • 1/2 cup red cabbage
  • 1/4 cup red onion, sliced into thin pieces
  • 1/4- 1/2 cup golden raisins (keep some for garnish as well)
  • 1-2 green onions, sliced
Instructions
  1. In a large bowl, combine all shredded/grated vegetables.
  2. Pour the dressing (see recipe below) in the large mixing bowl of vegetable slaw and combine until it’s evenly coated.
  3. Garnish with fresh sliced green onions and golden raisins.
  4. Serve at room temperature or chilled.
  5. Keep cool for up to 5 days in the fridge.
  6. Enjoy!
Serving size: 1/6th of recipe (about 1 cup) Calories: 50 Carbohydrates: 11 Protein: 1

 

Vegan Slaw Dressing
Recipe Type: dressing
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 4-6
A thick, creamy, non-dairy slaw dressing to use on any salad or the Rainbow Vegetable Slaw. VGN GF Raw
Ingredients
  • 1/2 avocado
  • 1/4 cup tahini paste
  • 1/4 cup filtered water (add gradually)
  • 2-3 tablespoons apple cider vinegar
  • 1 tablespoon dijon mustard
  • 1 clove garlic
  • 1 teaspoon sea salt (to taste)
  • fresh black pepper (to taste)
Instructions
  1. Add all ingredients for the dressing into a blender and blend until smooth and creamy. Add water gradually to thin- depending on the size of your avocado you may need a bit more water to make the dressing cover the slaw, note this dressing will be very thick.
Serving size: 1/6th of recipe Calories: 70 Fat: 6 Carbohydrates: 3 Protein: 2

NUTRITION INFORMATION for entire meal (including slaw and dressing): yields about 1 cup at 120 calories, 6g fat, 3g protein, and 15g carbohydrates.

What was your least favorite vegetable as a child growing up that you absolutely love nowadays? Share below! You all know mine was red cabbage and now look, clean plate club!

xx McKel

The Recipe

Serves 4-6

Print

Ingredients:

  • 2 cups shredded green cabbage
  • 1 cup shredded kale
  • 1/2 cup shredded/grated carrot
  • 1/2 cup red cabbage
  • 1/4 cup red onion, sliced into thin pieces
  • 1/4- 1/2 cup golden raisins (keep some for garnish as well)
  • 1-2 green onions, sliced

Directions:

  1. In a large bowl, combine all shredded/grated vegetables.
  2. Pour the dressing (see recipe below) in the large mixing bowl of vegetable slaw and combine until it’s evenly coated.
  3. Garnish with fresh sliced green onions and golden raisins.
  4. Serve at room temperature or chilled.
  5. Keep cool for up to 5 days in the fridge.
  6. Enjoy!

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