Fuel your body, brighten your plate with this versatile nutrient-packed slaw.
Looking for a side dish that’s not just delicious but also a powerhouse of nutrition? Meet your new go-to: Red cabbage and carrot slaw – a vibrant, crunchy combo that’s as pleasing to the palate as it is to your health.
Whether you’re topping off a sandwich, pairing it with grilled chicken, or serving it alongside your favorite summer meal, this slaw delivers a refreshing bite with every forkful. But it’s not just about the flavor – let’s talk about why these humble vegetables deserve a regular spot on your plate.
Red cabbage: A purple powerhouse
Red cabbage brings more to the table than just bold color – it’s packed with nutrients your body loves.
This crunchy cruciferous veggie is rich in vitamin C, an antioxidant that supports your immune system and helps protect your cells from damage. It’s also a good source of vitamin K, essential for keeping bones healthy and for blood clotting, as well as fiber, which supports digestive health.
But what sets red cabbage apart is its anthocyanin content – the natural compounds responsible for its deep purple hue. Anthocyanins have been linked to reduction in inflammation and a lower risk of heart disease. Studies suggest these compounds may reduce blood pressure and improve cholesterol levels. Who knew such a colorful veggie could be so heart-smart?
Carrots: More than just a pretty orange root
Carrots are a well-loved staple, but there’s a lot more going on beneath their sweet, earthy crunch. They’re loaded with beta-carotene, a plant pigment your body converts into vitamin A, which plays a key role in eye health, immune function, and even skin health.
But the benefits don’t stop there – carrots also provide:
- Potassium, a heart-friendly mineral helping regulate blood pressure.
- Fiber, perfect for digestive health and helping you feel fuller longer.
- Antioxidants like lutein and polyphenols, which help reduce oxidative stress.
And despite their natural sweetness, carrots, surprisingly, have a low glycemic index, making them an excellent option for maintaining healthy blood sugar levels.
Why this slaw is a must-try
Combine red cabbage and carrots, and you get a vibrant, crunchy, and nutrient-rich side dish that’s perfect for any occasion. Here’s why this slaw deserves a spot on your menu:
- Packed with heart-healthy nutrients.
- Supports immune and digestive health.
- Low in calories, high in fiber and flavor.
- Easy to prep, and stays fresh in the fridge.
- Pairs well with both plant-based and protein-rich meals.
Plus, the natural sweetness of carrots complements the slightly peppery crunch of red cabbage beautifully. Tossed with a light dressing – whether tangy, creamy, or citrusy – this slaw is a flavor and nutrition win.
Colorful Red Cabbage and Carrot Slaw
Nutrition per serving: calories – 80; total fat – 5 grams; protein – 1 gram; carbohydrates – 7 grams; fiber – 3 grams; sodium – 128 milligrams.
Ingredients
- 2 tbsps. white wine vinegar
- Juice of 1 lime
- 2 tbsps. extra virgin olive oil
- 1 tsp granulated sugar or use Truvia or Splenda
- 1/4 tsp salt
- 1/8 tsp ground black pepper
- 1/4 head red cabbage, shredded
- 2 large carrots, shredded
- 1/4 cup green onions, chopped
Instructions
- In a small bowl, whisk together the white wine vinegar, lime juice, olive oil, sugar, salt, and pepper.
- In a large bowl, add the shredded cabbage, shredded carrots, and chopped green onions. Mix well to combine.
- Add the dressing to the large bowl, drizzling it over the veggies, and then tossing to evenly coat.
Keep slaw in a tight-fitting covered container in the refrigerator up to four days.
Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in dietetics and nutrition from the University of Kansas, and a bachelor’s degree in dietetics and institutional management from Kansas State University. She is a outpatient clinical dietitian for local clinics, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Food’s Power For Protecting The Brain From Alzheimers and Dementia, The Prediabetes Action Plan and Cookbook and The Heart Disease Prevention Cookbook. Visit her website www.eatwelltobewellrd.com.
