Coleslaw with Toasted Walnuts and Tahini Vinaigrette

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You can easily create a coleslaw by adding simple ingredients such as carrots, green onions and walnuts, coated with a three parts oil, one part vinegar vinaigrette, like this nutty flavored tahini dressing. Besides giving the salad an interesting twist in flavor and preserving it longer, the fermentation process of pickling with a simple vinaigrette is very good for your digestive health because it creates good bacteria and vitamine B!

Further Food Nutritionist Commentary:

Green cabbage is often passed over for other leafy greens, but is a great alternative that offers antioxidant phytochemicals, vitamin K, B vitamins, and fiber. Carrots provide crunch, and are a rich source of beta-carotene. The sesame seed tahini is a creamy, nutrient-dense addition to homemade dressings, providing calcium and anti-inflammatory copper. Furthermore, its healthy unsaturated fats -- in conjunction with those from the walnuts -- helps your body absorb the vitamins from the fresh veg.


By Heather Goesch, MPH, RDN, LDN

Coleslaw with Toasted Walnuts and Tahini Vinaigrette

  • Prep Time: 10 mins
  • Cook Time: 5 mins
  • Servings: 2

Ingredients

1 cup cabbage (finely sliced)
1 medium carrot (julienned, you can use a julienne peeler, a mandoline or a sharp knife)
3 small scallions (green parts only, sliced)
¼ cup walnuts (roughly chopped)

 

For the Tahini Vinaigrette: 
3 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 tablespoon gluten-free tahini
1/4 teaspoon salt
1/4 teaspoon black pepper

Instructions

  1. In a medium pan over medium heat, toast the walnuts stirring frequently, until fragrant and set aside.
  2. In a large bowl toss cabbage, carrots and scallions.
  3. Add toasted walnuts and toss gently until well combined.
  4. Season and coat with Tahini Vinaigrette.
  5. Combine all the vinaigrette ingredients and whisk until smooth.
  6. Taste and adjust seasonings if needed.

Note: For a Low FODMAP diet, one cup of cabbage and one medium carrot are the recommended servings.

In a medium pan over medium heat, toast the walnuts stirring frequently, until fragrant and set aside. In a large bowl toss cabbage, carrots and scallions. Add toasted walnuts and toss gently until well combined. Season and coat with Tahini Vinaigrette. Combine all the vinaigrette ingredients and whisk until smooth. Taste and adjust seasonings if needed. Note: For a Low FODMAP diet, one cup of cabbage and one medium carrot are the recommended servings.

Nutrition Information

Per Serving:  Calories: 364; Total Fat: 35g; Saturated Fat: 5g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 122mg; Potassium: 423mg; Carbohydrate: 12g; Fiber: 5g; Sugar: 4g; Protein: 6g

Nutrition Bonus: Vit C: 52%; Vit A: 49%; Iron: 12%

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