Zesty & Simple: New Classic Rainbow Coleslaw

This gorgeous easy coleslaw recipe is packed with a rainbow of vegetables, with a simple light and creamy pineapple-cashew dressing. It is surprisingly packed with flavor, and if you’re trying to “eat a rainbow” – this salad is a great addition to your repertoire.

The following excerpt is from The Healthy Bones Plant-Based Nutrition Plan and Cookbook by Laura Kelly, Helen Kelly and Jummee Park. It has been adapted for the web.

New Classic Rainbow Coleslaw
Makes 2 servings

Did you know that a cup of cabbage contains only about 25 calories? This ancient crop was once the primary food in some cultures due to its rapid growth and low water requirements. However, today cabbage is recognized for its content of vitamin C and vitamin K and because eating it may help reduce the risk of cancer and other health conditions.

Cabbage is the star of this easy-to-make colorful coleslaw recipe. It’s a perfect refreshing complement to your summer grill dishes. This slaw can also be used as a filling for sandwiches, burgers, and wraps. A fresh pineapple dressing adds an extra burst of flavor and freshness.

This recipe also includes a great technique for hydrating shredded vegetables to make them extra crunchy. Cabbage can stay fresh for 2 to 3 weeks in the refrigerator, so I recommend you double, triple, or even quadruple the amount of slaw you make, and then you can enjoy it with different dressings at several meals.

• 1/2 cup (50 g) finely shredded red cabbage
• 1/2 cup (50 g) finely shredded green cabbage
• 1/4 cup (30 g) finely shredded carrot
• 1/4 cup (15 g) finely shredded white or red onion
• 1/4 cup (31 g) finely shredded apple
• Fresh lemon juice
• 2 tablespoons dried cranberries
• 2 tablespoons hemp seeds
• 2 tablespoons chopped fresh mint or parsley

Tip: Refrigerate the slaw for 30 minutes to 1 hour before serving to allow the flavors to meld together.

For the Pineapple-Cashew Dressing

• 3 tablespoons raw cashews, soaked
• 1/3 cup (70 g) finely chopped pineapple
• 3 tablespoons vegan mayonnaise
• 1 teaspoon Dijon mustard
• 1/2 garlic clove
• 1/2 teaspoon sea salt
• 1/4 teaspoon fresh lemon juice
• Cracked black pepper

1. Fill a large mixing bowl halfway with water and add 1 cup of ice. Add the red cabbage, green cabbage, carrot, and onion to the ice water and let them soak for 15 to 30 minutes. Place the shredded apple on a small plate and drizzle with a squeeze of lemon juice to prevent browning (oxidation). Put the cranberries in a separate bowl with water and let them soak for 15 minutes, then drain them, and set them aside.

2. Make the dressing: In a mini blender, combine the cashews, pineapple, mayonnaise, mustard, garlic, salt, lemon juice, and pepper to taste and blend for 2 to 4 minutes, until smooth.

3. Drain the shredded vegetables and transfer them to a salad spinner. Spin until there’s no more water coming out. Add the apples and mix them in.

4. Place the slaw in a serving bowl and top it with the cranberries, hemp seeds, and mint. Serve with the dressing on the side or mix the slaw with the dressing just before serving.

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