Summer Slaw

Cole slaw is the quintessential side dish for summer because it is fresh and light. While there are so many versions of this vegetable-based salad, our Cilantro Cole Slaw with Citrus Dressing is a vegan spin on the classic recipe, made with only nutrient-dense ingredients and includes avocado instead of the traditional mayonnaise. Our recipe combines the health benefits of veggies and pumpkin seeds — cabbage, with its potent anti-oxidants, carrots, which are packed with beta carotene, cilantro, which is full of vitamins and minerals, and SuperSeedz Pumpkin seeds that are high in protein — and mixes them with a deliciously flavorful and creamy mayo-free dressing. And because the cabbage and carrots are naturally sweet, we do not add any sugar to our slaw. We love the pretty purple color that the “red” cabbage brings to this dish, especially when mixed with the contrasting hue of the green cabbage and cilantro. But what really makes this cole slaw unique is our citrus dressing. When the avocado is blended with the acidity of lime and orange, it creates a nutritious, velvety coating for our veggies; all without compromising their epic crunch, and makes this salad a healthy slaw. On its own, cabbage is a nutritional powerhouse with a less-than-fancy flavor, but when we “dress-it-up,” this cole slaw is transformed into a perfectly light dish with a dressing that tastes like a creamy indulgence.

Nutrient Booster: Cabbage

Cabbage has an impressive nutrient profile and is loaded with vitamins (especially vitamins C and K) and minerals. This cruciferous vegetable contains powerful antioxidants that may help reduce chronic inflammation. Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps keep the digestive system healthy and running smoothly and regularly. Cabbage is a terrific source of vitamin K, a collection of fat-soluble vitamins that are responsible for blood clotting. This vegetable is also loaded with vitamin C, which helps protect the body from damaging free radicals and may lower the risk of many chronic diseases, including cancer and heart disease. Cabbage is a versatile veggie that is easy to incorporate into a healthy diet. It is delicious eaten raw, cooked, or added to your favorite salads, soups, and slaws.

Perfect Pairs

Delicious on its own, served as a side dish, or used to add flavor to an otherwise boring dish, there is no shortage of ways to eat this cole slaw! From a topping on sandwiches, burgers and hotdogs to a stuffing for tacos and burritos, our Cilantro Cole Slaw is incredibly versatile and healthy. Enjoy this dish as a side salad to accompany your favorite BBQ or picnic fare or prepare it as a nutrient-dense base of veggies for your favorite protein. Steam it, saute it, stuff it, or top it, our cole slaw makes a great addition to so many of our nutritious recipes. Top it with our Wild Salmon with Mustard Glaze, our Coconut Chicken Strips, or our Orange Ginger Chicken. Spoon it into our Black Bean Butternut Squash Tacos, roll it into our Sweet Potato and Pinto Bean Burritos or eat it with our Sloppy Joe’s. Cole slaw is such a basic dish that makes the perfect pairing for almost any simple meal.

Cilantro Cole Slaw with Citrus Dressing

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 6 servings
Calories 110 kcal


  • 3 cups grated green cabbage
  • 2 cups grated red cabbage
  • 1 cup grated carrots
  • 5 tablespoons cilantro, chopped, divided
  • 1 small avocado, or ½ large
  • 1 orange, juiced
  • 2 tablespoons lime juice
  • 1 tablespoon water
  • 1 clove garlic, minced
  • 1/2 cup SuperSeedz Pumpkin Seeds, Somewhat Spicy or Sea Salt


  1. In a large bowl place the green cabbage, red cabbage, and carrots with 3 tablespoons of chopped cilantro.

  2. In a blender, high-speed blender or single serve blender container, add avocado, orange juice, lime juice, 2 tablespoons cilantro, water, and garlic. Blend until smooth. If the mixture seems too thick you can add 1-3 teaspoons of water until smooth.

  3. Add the dressing to the cabbage mixture until well combined. Serve immediately or seal the container tightly and refrigerate before serving.

Recipe Notes

Nutrient Analysis:
Calories: 110 calories, Fat: 5 grams, Saturated fat: 1 gram, Carbohydrates: 10 grams, Sugar: 5 grams, Sodium: 55 milligrams, Fiber: 4 grams, Protein: 4.5 grams, Cholesterol: 0 milligrams

Disclaimer: Triad to Wellness is a consultant for SuperSeedz Pumpkin Seeds. We were not compensated for this post and all opinions are our own.

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