Tangy vinaigrette, sunflower seeds add awe to slaw

By Ellie KriegerThe Washington Post

Aug 29, 2018 at 4:27 AM

All too often, slaw is a sad and soggy afterthought — a mayonnaise-heavy mound of cabbage smothered into submission. It‘s a missed opportunity considering the bright, fresh possibilities a good slaw presents.

This recipe offers a crisp, colorful melange of shredded vegetables — red cabbage, fennel, carrot and onion — in a tangy-sweet vinaigrette, made with healthful oil, that softens the slaw components slightly and brings them together without overdoing it.

A final toss with toasted sunflower seeds adds a delightfully nutty crunch for a slaw that stands up to make-ahead treatment for a Labor Day gathering, and it stands out as a truly desirable side dish.

 

RED CABBAGE AND FENNEL SLAW WITH SUNFLOWER SEEDS

Makes eight servings (about 6 cups)

1/3 cup unsalted, hulled sunflower seeds

¼ cup walnut oil or extra-virgin olive oil

3 tablespoons cider vinegar

1 tablespoon honey

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

5 cups shredded red cabbage

1 medium fennel bulb, halved, cored and thinly sliced (4 cups)

1 large carrot, shredded (1 cup)

½ cup thinly sliced red onion

Toast the sunflower seeds in a dry skillet over a medium-high heat, stirring frequently, until fragrant and lightly browned, about 3 minutes. Cool completely.

Whisk together the olive oil, vinegar, honey, salt and pepper in a liquid measuring cup to form an emulsified dressing.

Toss together the cabbage, fennel, carrot and onion in a mixing bowl. Pour the dressing over the salad and toss to combine. Toss in the sunflower seeds just before serving.

PER SERVING: 130 calories, 3 g protein, 12 g carbohydrates, 3 g fiber, 7 g sugar, 10 g fat (2 g saturated), 0 cholesterol, 115 mg sodium

 

Krieger is a registered dietitian, nutritionist, an author and a TV personality. 

Leave a Comment