A Cabbage, carrots and apple salad with soy yogurt dressing, enriched with tamari toasted pumpkin seeds: may I introduce you my light vegan COLESLAW!
Grab pen and paper ( and a mandolin): you cannot miss this recipe!
But what is a coleslaw?
Coleslaw is a Dutch recipe and the term itself comes from koolsla meaning cabbage salad (coleslaw) and more properly, kool = cabbage and sla which is a Dutch diminutive of salad.
The coleslaw recipe is a classic salad made of finely chopped cabbage seasoned with a mayonnaise-based dressing, vinegar and a pinch of sugar to which they usually add julienned carrots.
But this the classic recipe!
My light and vegan coleslaw recipe call for soy yogurt and some small addition in terms of crispiness and nutritional values.
Sunflower seeds and hulled hemp seeds add good fatty acids, protein, all essential amino acids and vitamin E. The roasted tamari pumpkin seeds are actually my weakness, something that you must try once in a lifetime. No excuses!
Apple adds a crispiness and a little bit of sweetness that goes divinely with the other flavors.
This vegan coleslaw is rich, delicious and light, and it’s perfect as a side dish, appetizer or aperitif and ideal for stuffing sandwiches or tacos!
The secret? It’ tastes better the next day, therefore, it’s the perfect take way recipe to bring to the office or for a picnic, both in summer and winter!
The cabbage is part of the cruciferous family, which resembles the lettuce, but in reality, it’s the cousin of kale, brussels sprouts, broccoli and even radishes and arugula.
One of the most important health benefits of cruciferous vegetables is their antioxidant property. This means that cabbage and other similar vegetables fight free radicals, one one of the main causes of aging. They are considered anti-aging and anti-cancer food.
If you are looking to improve your diet, the cruciferous vegetables should be at the top of your shopping list!
Cabbage is recommended for people who want to lose weight healthily. It is rich in vitamins, minerals and other nutrients and is a healthy choice for a balanced slimming diet because it promotes a feeling of fullness due to the high amount of fiber content and low calorie intake (about 20Kcal calories per 100g ).
Because it’s rich in fiber, it fights constipation as it stimulates bowel movements and helps resolve other related digestive problems.
Cabbage is an excellent detox food and a source of vitamin K (important for bone eyes), vitamin C (it provides more Vit C than oranges) and B group vitamins. It’s also a good source of fiber, potassium, protein and iron.
While white cabbage is the best-known variety, red cabbage is consumed in smaller quantities. The red color reflects the very high concentration of polyphenols, important antioxidants that fight cell degeneration and aging and prevents microcirculation problems. Wich means everything concerning the circulation, capillaries, veins and cellulite will benefit from it.
The Tip: How to clean the cabbage
The inside of the cabbage is usually clean as the outer leaves protect it. The easiest way is to remove the outer leaves and cut the cabbage with a sharp knife or a mandolin, then rinse the leaves and dry them with a salad spinner.
The cabbage can be eaten raw, steamed, sauteed or pickled, which is the best choice. The recipe for the coleslaw provides a simple and lightweight marinating conferred by the acidity of the yogurt and lemon (or vinegar). The rest in the fridge will do the rest.
The VEGAN COLESLAW recipe is
light and refreshing
easy and quick
crispy and satisfying
delicious and perfect if prepared in advance
rich in vitamin C and fiber
rich in antioxidants
low fat and fresh
saving time recipe
perfect as a takeaway lunch or quick dinner, for picnics or as a stuffing ( for burgers, yum!) or tacos
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VEGAN COLESLAW SALAD
For the salad
- 1 cup white cabbage - finely shredded
- 1 cup red cabbage - finely shredded
- 1 cup carrots - finely shredded
- 3/4 cup apple - chopped
- 1 tbsp fresh chives - chopped
- 1/4 cup hemp seeds
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1 tbsp tamari sauce
For the dressing
- 1/2 cup soy yogurt
- 1 tbsp Dijon mustard
- 1-2 tbsp fresh lemon juice
- 1 tbsp agave - maple syrup or coconut sugar
- 2 tbsp vegan mayonnaise or extra virgin olive oil
- 1/2 tsp sea salt or to taste
- Combine white and red cabbage, carrots, apples, chives and hemp seeds in a large bowl. Toss to mix well.
- Heat a non-stick pan over medium heat. Add sunflower and pumpkin seeds stirring often, careful not to burn them. Remove from the heat and toss to coat with tamari sauce. Set aside.
- For the dressing:
- Whisk together yogurt, mustard, lemon juice, agave and mayonnaise or olive oil in a small bowl until smooth. Season to taste with salt.
- Pour the dressing over the salad and toss to combine. Let rest in the fridge for 2-3 hours or overnight. (Recommended).
- Sprinkle with toasted tamari seeds before serving.
- Enjoy with tacos, burgers or as a main dish.
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