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Eat Well Apr. 15. 2014
Salads

Rainbow Vegetable Slaw

Apr. 15. 2014
Salads
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

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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Did you try it out?

Share Your Thoughts & Images

  • Oh, Wow! This looks unreal 🙂 Can’t wait to try.

  • Looks amazing! I think I’m gonna make this for my family tomorrow, my parents loves coleslaw and they would definitely love to try a healthier version 🙂

  • Marlies

    Yum! I love crunchy salads, and coleslaw (vegan!) is always my go to 🙂 I love adding grated apples and walnuts to mine but other than that, I generally add the same things you did here 🙂 love that dressing idea, I’ll have to give it a whirl!

  • Yum! McKel this looks awesome! I’d definitely make a big batch of this to take for lunches during the week. I was just thinking this past weekend how I was in need of a good slaw salad for lunches. You must have been reading my mind. 🙂

  • That looks so delicious! I love how healthy eating is so easy!

  • brett

    this looks great, but I am allergic to avocado :/ … any ideas for what I could replace that with in the dressing ?

  • Jenn

    i’m making this for easter dinner tomorrow!! it looks so yummy 🙂 then I know I will be eating some super healthy and then can enjoy a treat without guilt.

  • Ami

    Tried this recipe today – and my pregnant belly loves it! I buy a pre-made kale/brussel sprout/cabbage mix which comes with a dressing I never use so this one will is perfect!! Will definitely be a staple meal going forward 🙂 Thanks for sharing!

    • Ami

      *will be perfect

    • Hi Ami,
      SO glad you (two) love it! It’s incredibly easy and it’s been my go-to salad this whole week, thanks so much for sharing the love and support xx mh

  • Alicia

    I just made this and added a handful of unsalted sunflower seeds on top. YUM!

  • Carter Hood

    I made this for Easter lunch and it was a hit. I also just polished off all that remained for lunch 🙂

    Thanks for the yummy recipe!

  • I’ve actually made a recipe like this before with a tahini dressing that doesn’t have avocado in it, so I am definitely excited to give this a try. I also love the traditional slaw feel with the golden raisins. The slaw I had made included roasted chickpeas and edamame. I’m definitely gonna whip your version up 🙂

  • That dressing sounds awesome 😀 I (finally) starting loving avocados a few months ago, so I think I’ve been making up for lost time. 😉 I can’t seem to get enough of them! I’m so excited to try this!

    • Hi Kaitlin,
      That’s so awesome, avocados are great for thick dressings. Hope you love it and share if you do! xx mh

  • Janelle

    Thanks for a great recipe! Can’t wait to try it as I’ve been missing coleslaw and haven’t found a good vegan replacement. As for veggies I hated as a kid, it was any type of squash… I used to tell my mother that with a name like “squash” it couldn’t possibly be any good. Now I’m the mom, I love it, and am always telling my kids how wonderful squash is! How the tables turn right?

  • jennifer

    Tried this with another taztiki recipe for dinner tonight! The whole family, husband and kids included, thought it was AMAZING!!! Thanks Mckel! Will be trying the nourish bowl tomorrow night!

    • Hi Jennifer,
      SO glad you’re all enjoying it! I love hearing that and thanks for sharing 🙂

  • This sounds SO much better than the gross super mayo-laden coleslaw they feed you at most restaurants. Yum! I’m bringing this to the next beach picnic I go to 🙂

    • For real! It’s so simple to make, easy on digestion, and keeps you feeling good and looking good especially in the summer. Thanks so much for sharing, I would LOVE if you took pictures of your creation of you sharing it on the beach and used #nutritionstripped! xx

  • Brigitte De Roover

    I’m soooo happy I found your beautiful blog :)! And this is another great salad ! Love the addition of the golden raisins ! And tomorrow I’m going to try out the vegan slaw dressing . I never thought about making a creamy dressing with yummy avocado , so smart of you !

    • Thank you so much Brigitte, you’re so kind! I love this slaw dressing on ANYTHING, even a baked potato, but this is a must-try. Hope you love it too and thanks for sharing. xx mckel

  • Simple and healthy! A must try!

  • laura

    i absolutely LOVE your website and have shared with all my friends. tried this recipe on my meat adoring husband and he loved it and requested I make it again – amazing. thanks very much, keep the recipes coming. PS i swapped the raisins for dried organic apricots = yum.

    • Thank you so much for sharing Laura! It’s always awesome when we can get the meat lovin’ men in our lives to eat their veggies right? My man is the same way!

  • Georgia

    Hey there! Would love to try this for Mother’s day, however my mum is allergic to avocado. Is it possible to make the dressing without avocado or replace it with something? Thank you!

  • Carolyn

    Wow this sauce is awesome!!!! I made the slaw with different veggies I have growing, but used your dressing here and it is so flavorful!!! Ive made avocado dressings before as well as tahini dressings, but never combined the two. ANd the dijon is a great addition. Thank you for the recipe!

  • Michelle

    Lame question here but I only have red cabbage on hand at the moment. Could it be made without the green cabbage? hummmm