The Perfect Creamy Coleslaw – A Fresh Twist on a Classic Side Dish
Discover the origins, nutrition, and versatility of creamy coleslaw. Learn how this refreshing, crunchy side dish became a global favourite — and why it’s a nutritious addition to vegan and plant-based meals.
Ingredients
- ¼ white cabbage, shredded
- 3 spring onions (scallions), sliced
- 20g (⅓ cup) chopped fresh mint or coriander (cilantro)
- 3 tbsp plain yoghurt
- Juice of ½ lime
Instructions
- Place the shredded cabbage, sliced spring onions, and chopped herbs into a large bowl.
- Add the plain yoghurt and lime juice.
- Mix everything well until the slaw is evenly coated.
- Season to taste with salt and pepper before serving.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 60Total Fat: 0gSaturated Fat: 0gUnsaturated Fat: 0gCholesterol: 1mgSodium: 11mgCarbohydrates: 13gFiber: 1gSugar: 7gProtein: 2g
Coleslaw – Origins, Fun Facts, and Nutrition
Coleslaw is one of those dishes that has quietly made its way across continents and cuisines. From the BBQs of Britain to the delis of New York and the taco stands of Mexico, this crunchy, tangy salad has become a global staple. Yet its roots stretch far back — to the kitchens of 18th-century Holland, where it was known as koolsla, short for koolsalade, meaning “cabbage salad.” Dutch settlers brought the recipe to America, where it evolved into the creamy version we know today.
A Slice of History
Early versions of coleslaw were simple: shredded cabbage dressed with vinegar, oil, and spices. Mayonnaise didn’t appear in the dish until the early 1900s, when it became commercially available. The shift to a creamy dressing marked a turning point, making coleslaw more decadent and more indulgent. In Britain, it often accompanies cold meats or sandwiches, while in the US it’s a barbecue essential — a cooling contrast to smoky, grilled flavours.
Interestingly, cabbage has a long history in Europe, having been cultivated since Roman times for its durability and nutritional value. This explains why it became the star of this enduring salad: it stores well, holds its crunch, and pairs beautifully with tangy dressings.
A Global Favourite
Today, coleslaw has countless variations. In the UK, you’ll often find a mix of cabbage, carrots, and onions dressed in a creamy sauce. In Asian-inspired recipes, it’s common to see sesame, soy, and lime-based dressings. Mexican-style slaws include ingredients such as coriander, spring onions, and yoghurt — making them both zesty and refreshing.
For a healthier take, vegan versions often replace mayonnaise with dairy-free yoghurt, tahini, or avocado. This keeps the texture creamy but lowers the saturated fat content, making it a guilt-free addition to any meal.
Nutritional Benefits
Coleslaw might be light and straightforward, but it’s packed with nutrients. Cabbage is rich in vitamin C, vitamin K, and fibre, all of which support immune function and digestion. The addition of lime juice provides antioxidants and a zesty kick that helps with iron absorption. Spring onions add a mild spice and beneficial prebiotics for gut health, while herbs like mint or coriander lend freshness and aid digestion.
A yoghurt-based dressing, like the one in this recipe, also offers probiotics — friendly bacteria that promote a healthy gut. Choosing a plant-based yoghurt keeps the recipe vegan while maintaining those beneficial properties.
Fun Facts about Coleslaw
- The term coleslaw was first recorded in English in 1794.
- It’s estimated that the average Brit consumes more than 18 servings of coleslaw per year!
- Some fast-food chains in the UK have their own signature coleslaw recipes — often guarded as closely as secret sauces. KFC’s version is famously rich and sweet, M&S and Tesco offer lighter, more gourmet-style recipes often made with buttermilk or Greek yoghurt.
- In the southern United States, coleslaw is traditionally served on pulled pork sandwiches to balance the richness with its acidity and crunch.
Serving Suggestions
Coleslaw’s versatility makes it ideal for any occasion. It’s perfect alongside grilled vegetables, plant-based burgers, or as a topping for tacos and wraps. Try pairing it with my Smokey Jackfruit Pitta for a complete and nourishing meal.
For picnics or meal prep, coleslaw also travels well — in fact, it often tastes better after a few hours when the flavours have mingled. To keep it light and healthy, stick with yoghurt or olive oil-based dressings rather than mayonnaise.
Final Thoughts
Coleslaw is much more than a side dish — it’s a celebration of simplicity, freshness, and balance. Whether you’re following a vegan lifestyle or simply looking for nutritious ways to enhance your meals, this classic salad proves that humble ingredients like cabbage and lime can truly shine.
For more plant-based inspiration and nutritious sides, visit Plant Power eRecipes’ sides — where I transform everyday ingredients into vibrant, wholesome meals.
