Rainbow beet slaw with pecans and maple dressing

This Rainbow Beet Slaw with Pecans and Maple Dressing is a delicious and vibrant side salad that goes perfectly with any dish. With its beautiful variety of colors from different types of beets, it is not only a visual delight, but also full of nutrients. However, if you want to enjoy leftovers, it’s best to omit the soft herbs from the dressing to prevent wilting. Whether you serve it as a refreshing side dish or on its own as a light meal, this coleslaw is sure to be a hit!

Ingredients

  • 2 tbsp Dijon mustard
  • 1 clementine, juiced
  • 1 large lemon, zested and juiced
  • 2 tbsp maple syrup
  • 5 tablespoons extra virgin olive oil or rapeseed oil
  • 50 g pecans, coarsely chopped
  • 8 beets, mixed in color, peeled and halved
  • ¼ celery, peeled
  • 1 dessert apple, halved
  • 1 red onion, halved and thinly sliced
  • small packet of dill, coarsely chopped
  • small packet of parsley, roughly chopped

Preparation steps

  1. Mix mustard, clementine and lemon juice, zest, maple syrup, oil and some spices in a large bowl.
  2. Toast the pecans in a skillet until they are a shade darker, then add them to the bowl.
  3. Cut the beetroot, celeriac and apple into thin matchsticks (use a mandolin with a julienne attachment if you have one) and add to the bowl.
  4. Add the onion, herbs and some spices and stir until everything is well coated with the dressing.
  5. The slaw will keep for a few days in the fridge, but the beets will stain all the other vegetables, so it looks best when served within 1-2 hours.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
139 10g 1g 9g 8g 3g 2g 0.4g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • Knife
  • cutting board
  • peeler
  • grater
  • Big bowl

Allergen information

This recipe contains the following allergens:

  • Pecans (nuts)

Storage and leftovers

If you have any leftovers after making this rainbow beet slaw, you can store them in an airtight container in the refrigerator. For optimal freshness, it is best consumed within 2-3 days.

Health Benefits of Rainbow Beet Slaw with Pecans and Maple Dressing

Health Benefits of Rainbow Beet Slaw with Pecans and Maple Dressing

Rainbow Beet Slaw with Pecans and Maple Dressing is not only a visually vibrant salad, but also a dish full of health benefits. This refreshing and flavorful salad is rich in nutrients and can be a great addition to your diet. Let’s explore some of the key ingredients and their health benefits below:

Beet roots

Beets are the star of this coleslaw recipe. Not only are they known for their bright colors, but they are also a nutritional powerhouse. Beets are a great source of fiber, which aids digestion and promotes a healthy digestive system. They’re also packed with essential vitamins and minerals like vitamin C, folic acid and potassium, which are important for overall health and well-being.

celery

Celeriac, also known as celery root, is another nutritious ingredient in this slaw. It is a fantastic source of antioxidants and fiber. The antioxidants help reduce oxidative stress in the body and protect against chronic diseases. Celery also provides important vitamins such as vitamin K and vitamin C, which play a crucial role in maintaining healthy bones and strengthening the immune system.

Pecans

The addition of pecans not only gives the slaw a delicious crunch, but also provides numerous health benefits. Pecans are rich in heart-healthy monounsaturated fats and a good source of protein. They also contain essential minerals like magnesium and zinc, which contribute to bone health and support the immune system.

Apples

The dessert apple in this coleslaw not only adds a touch of sweetness, but also offers several health benefits. Apples are a rich source of antioxidants, including quercetin, which may help reduce inflammation and protect against chronic disease. They also contain fiber, which aids digestion and supports a healthy intestinal environment.

Herbs: dill and parsley

Using dill and parsley in this slaw brings both flavor and health benefits. Dill has anti-inflammatory properties and can help relieve digestive problems. Parsley, on the other hand, is rich in vitamins A, C, and K. It also contains a compound called apigenin, which has been shown to have anti-cancer properties.

Maple syrup and extra virgin olive oil

The dressing for this coleslaw is made with maple syrup and extra virgin olive oil. While maple syrup adds a touch of sweetness, it also provides some minerals like manganese and zinc. Known for its heart-healthy properties, extra virgin olive oil is rich in monounsaturated fats and contains antioxidants that may promote cardiovascular health.

Overall, the Rainbow Beet Slaw with Pecans & Maple Dressing is a delicious and nutritious salad that offers a number of health benefits. It is the perfect choice for anyone looking for a colorful and healthy dish to complement their diet.

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