Coleslaw is a beautiful side dish that can pack many nutritional benefits when made with healthy ingredients. This is my favorite vegan coleslaw recipe, which I’ve tweaked to perfection. Unlike traditional coleslaw, this version contains multiple cruciferous vegetables, decadent raisins, and crunchy walnuts.
This dish is dairy-free but so creamy that you’d never guess! It’s a hit with my family, and I never have leftovers.
Table of Contents:
What Is a Cruciferous Vegetable?
Most people have never heard of “cruciferous vegetables,” but you’re probably consuming them every day. These veggies are part of the cabbage family, and all cruciferous veggies have a cross-shaped flower with four petals.(1) The most commonly found cruciferous vegetables are:
- Arugula
- Bok Choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Collard greens
-
Horseradish
-
Kale
-
Mustard greens
-
Radish
-
Rutabaga
-
Turnips
-
Wasabi
-
Watercress
It’s essential to include good vegetables in your diet, and this vegan coleslaw is a great way to do so! These vegetables are bitter due to sulfur, sugar, and nitrogen molecules. While some cruciferous veggies may be more pleasant to the palate than others (I’m looking at you, wasabi!), they all contain cancer-fighting properties. (2)
If you don’t like eating these vegetables plain, I recommend including them in a recipe that includes many other goodies. If you have little ones, they may want to dip their broccoli into my homemade French onion dip.
Allergy-Friendly Coleslaw Ingredients
This coleslaw uses simple ingredients found at your local grocery store. We don’t do much without essential oils, and coriander EO is the secret ingredient in this recipe! It gives the dish that extra touch that will wow your family and friends.
Organic Cruciferous Vegetables: This is the base of the coleslaw salad. You can use broccoli or kale slaw, which are found at most grocery stores. If you can’t find these mixes for some reason, you can use 1 small head of cabbage, a couple of shredded carrots, and the finely shredded stalks from a head of broccoli.
My favorite combination is 1/2 red or purple cabbage and 1/2 green cabbage. I always add extra carrots!
Organic Unsweetened Raisins or Currants: Raisins add little pops of sweetness to this salad. Raisins are nature’s candy, and they contain many health benefits. I like a little more raisins in my slaw, so you can round the amount out if you’d like. Consuming raisins can improve your overall oral health thanks to their antimicrobial compounds. (3)
Organic Raw Walnut or Pecan Meal: The lovely people of the South know how to make a good salad, and those salads often include nuts! In my recipe, walnut or pecan meal gives this dish a much-needed bit of crunch. This ingredient is full of healthy fats and can help fight inflammation.
Organic Apples: I love adding apples to my coleslaw. You wouldn’t think apples blend well with mayonnaise and cabbage, but somehow the flavors work! You can use any apple you want, but green apples are my favorite. Apples can improve gut health and help good bacteria flourish. (4)
I love using an apple corer to make prepping this fruit a breeze!
Vegan Mayonnaise: To keep this recipe dairy-free, we use soy-free vegan mayo. We promise you’ll never notice the difference! Thankfully, many stores have started listening to the health needs of their customers and offering healthier condiments. When shopping, look for grapeseed oil or avocado oil on the label.
Organic Unfiltered Apple Cider Vinegar: Apple cider vinegar gives our coleslaw tartness. ACV is made from fermented apples, and it is fantastic for your health. It’s a natural detoxifier that can help you lose weight by making you feel full. (5) For maximum benefits, purchase the kind with the “mother.”
Liquid Stevia: Many coleslaws are full of hidden sugars, contradicting the benefits of cruciferous veggies. Why pour sugar on vegetables? The thought is insane!
Liquid stevia gives this salad its much-needed sweetness without raising your blood sugar. It doesn’t have fillers and is sweet without leaving any odd aftertaste.
Coriander Essential Oil: This essential oil has a refreshing taste. It comes from the same plant as cilantro, but you can’t use the two interchangeably. Cilantro has a deep earthy flavor, while coriander tends to have citrus notes. Adding a drop of coriander to your coleslaw will have people wondering what your secret ingredient is!
Pink Himalayan Salt or Sea Salt: Too much salt is bad for your body, but eliminating it isn’t a good thing either! Your body needs a certain amount of sodium to function properly. Table salt is stripped of any nutrients, so we recommend using sea salt. We recommend Colima sea salt.
It’s hand-harvested and adds a gourmet flair to any recipe. You can also use pink Himalayan salt.
Make Mama Z’s Vegan Coleslaw
This recipe is easy to make and, if you purchase pre-shredded veggies, doesn’t require any chopping. I love serving this side dish at family gatherings because you can make a big batch without spending a lot of money. Plus, you can prepare it ahead of time, which leaves more time for mingling.
Mama Z’s Coleslaw (Vegan)
Quantity
Ingredients
Salad
- 1 (12-ounce) bag organic broccoli slaw OR kale slaw, OR 1 small head of cabbage (red/purple OR green) OR 1-2 finely shredded large carrots AND the finely shredded stalks from a head of broccoli (about 2 cups)
- ¼ cup organic unsweetened raisins, unsweetened dried cherries, or currants
- ¼ cup raw organic walnut or pecan meal
- 1 cup cored and chopped organic Granny Smith apple (1 large apple)
Dressing
- ⅔ cup soy-free Vegenaise OR your preferred avocado oil OR grapeseed oil vegan mayonnaise
- 3 tablespoons organic unfiltered apple cider vinegar
- 1 dropperful plain liquid stevia
- 1 drop coriander essential oil
- 2 tablespoons organic unsweetened almond OR coconut milk beverage
- ½ teaspoon pink Himalayan salt OR sea salt, ground
- ¼ teaspoon organic white pepper, ground
Supplies
- Blender OR Magic Bullet
Instructions
- For the salad: In a medium mixing bowl, combine the shredded vegetables, raisins, walnuts, and apple.
- For the dressing: In a blender or Magic Bullet, combine the vegan mayonnaise, cider vinegar, liquid stevia, coriander essential oil, almond milk, sea salt, and white pepper, and blend.
- Pour the dressing over the slaw and toss to mix thoroughly. Serve immediately or refrigerate, covered, for up to 6 hours.
Step One: Mix the Slaw Ingredients
In a medium bowl, combine the shredded veggies, raisins, walnuts, and apples. Mix well so you get a variety of textures in each bite! Set aside.
Step Two: Make the Dressing
In a blender or Magic Bullet, combine the vegan mayonnaise, apple cider vinegar, liquid stevia, essential oil, almond milk, salt, and white pepper. Blend until smooth.
Step Three: Combine the Dressing and Slaw
Pour the dressing over the slaw and toss to mix thoroughly. Be sure to scrape the bottom of the bowl, where the nuts and raisins like to hide. You can serve your dish immediately or refrigerate it for up to 6 hours. Enjoy!
To make meal prep a breeze, mix your coleslaw in a glass bowl with a lid. Place your coleslaw ingredients in the bowl, add the dressing, replace the top, and then shake to mix. Voila!
If you want to include fermented veggies in your diet, I recommend trying my homemade kimchi. Kimchi goes excellent with eggs, but you can have a little of it with every meal to help aid digestion. It’s incredible for gut health and easy to make. Bonus: It contains lots of cabbage!
- https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/newsletters/ss06.pdf
- http://www.whfoods.com/genpage.php?tname=btnews&dbid=125
- https://academic.oup.com/jn/article/139/9/1818S/4670552
- https://pubmed.ncbi.nlm.nih.gov/26016654/
- https://www.nature.com/articles/1602197
