Creamy Vegan Coleslaw with Bean Mayonnaise

Did you know that cabbage is ridiculously good for you?

If you did, you get a gold star! If not, read on. I promise you’ll like where this is going.

It…

  • Benefits your eyes.
  • Is rich in sulphur (good for your liver) and iron (balances your blood)
  • Contains phytonutrients that work similarly to antioxidants. These phytonutrients also signal our cells to increase their production of enzymes involved in detoxification.
  • Can assist in lowering your cholesterol.
  • Helps to build muscle.

Also, red cabbage is richer in antioxidants and phytonutrients than it’s green counterpart; similar to other darker versions of vegetables! The market didn’t have any red cabbage when I wanted to make coleslaw, so I stuck with green.

Now, on to mayo which is not exactly a “healthy” food, but I’m here to justify my choice of continuing to eat it.

I’ll be the last person in the world to tell you to stop eating mayo. Mayo and I share a special bond that I will never, ever be willing to let go of, and I’m at peace with that.

If mayo is your best bud too, don’t worry I have a solution so that our love affair with mayo never has to be severed. As with protein bars, salad dressings, condiments, etc… there are good mayo’s and there are not so good mayo’s. Some things to look for in a mayo:

  • Sweetened with honey
  • Made from an unprocessed, cold pressed oil like extra virgin olive oil
  • Natural ingredients like real lemon juice
  • No preservatives
  • Soy-free

Mayo is great on sandwiches, as a base for a single serving of salad dressing, or as a dip for fries. All of these uses for mayo share something in common – they can be controlled. You can limit it to 1 tablespoon of mayo on a sandwich, salad dressing or on the side of fries. But in the case of coleslaw or chicken casserole – the more you eat, the more mayo you’re getting.

Wouldn’t you rather taste the mayonnaise in all its glory than have a cabbage or chicken flavoured mayo?

My solution: save that serving of mayo for those homemade fries and clean up your mayo based recipes with this high fibre, cholesterol benefiting, VEGAN, soy-free, healthy mayo. It may not be exactly 100% similar, but it does a darn good job of pretending to be.

 


Bean Mayonnaise
Author: 
Recipe type: Vegan, Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free
Prep time: 
Total time: 
Serves: 2.75 C
 
It’s gluten-free, it’s vegan, it’s lower in oil, free of soy AND it tastes like mayo.
Ingredients
  • 1 can 398mL or 14 fl. oz navy beans, drained and rinsed
  • ¼ cup extra virgin olive oil
  • ¼ cup non-dairy milk
  • 1.5-2.5 tablespoon lemon juice *see note
  • 1 teaspoon herbamare
  • ½ teaspoon dijon mustard
  • ½ teaspoon coconut sugar
  • ½ teaspoon tapioca starch
  • Pinch cayenne pepper
Instructions
  1. Place all ingredients in a food processor and puree with the “S” blade until smooth.
Notes
I liked the mayo with the additional 1 tablespoon of lemon juice, but Kevin found it too lemony. I guess it boils down to preference.

View Nutritional Information (once on page scroll down)

 

Creamy Vegan Coleslaw
Author: 
Recipe type: Vegan, Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free
Prep time: 
Total time: 
Serves: 8 C
 
Using bean mayo in place of regular store-bought mayo makes this coleslaw so light and refreshing!
Ingredients
  • 1 head green or red cabbage, finely shredded
  • 2 carrots, finely shredded – yield ¼ cup packed
  • ½ red pepper, diced
  • 1 full batch of bean mayo (recipe above)
  • ¼ cup yellow onion, finely chopped
  • 4 tablespoon white vinegar
  • 2 tablespoon gluten-free dijon mustard
  • 2 teaspoon celery seed
  • 1 teaspoon himalayan rock salt
  • Fresh pepper to taste
Instructions
  1. Place shredded cabbage, carrots and diced red pepper on a kitchen towel. Wrap with towel and ring out veggie water into the sink. Place in a large bowl with finely chopped onion.
  2. In a small bowl, mix together remaining ingredients until smooth before adding to salad bowl. Mix well to combine and taste for seasoning; add more salt, pepper, or sugar if desired.
  3. Store in the fridge to cool for 2-3 hours. Will keep for 3-4 days.

View Nutritional Information (once on page scroll down)

This salad would be perfect as a side lunch item, prepared for a family barbecue, or as an entree served with sliced chicken breast. The possibilities are endless!

Okay, enough chit-chat. I have a busy day ahead of me – spin class, heading to the office for a couple of hours to finalize things, run by my Dad’s office to pick up my rental car, then I have start packing for my yoga retreat! Better get to it.

PS: Kevin took an amazing picture of Lexy over the weekend that I just have to share with you before I take off…

<3

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Comments | Leave Your Comment

  1. I used to love Miracle Whip and Mayo, and Bob’s blue Cheese Dressing, but now they are made with that slimy soy bean oil and they taste disgusting as well as having an oily feel in the mouth. Can’t wait to make this mayo Now if I could get a good blue cheese dressing recipe!

    • It is a naturally flavored sea salt with additional herbs. If you don’t have it, sea salt can be used in it’s place. Enjoy!

  2. I just made your bean mayo and it’s really good! Although it mades a lot. Wondering how long it will keep in the fridge? And can it be frozen?

    • Glad you liked it, Paulette :) It should keep in the fridge for 3-4 days. I hadn’t tried freezing it, but I bet it would work. You could also use it as a veggie dip or salad dressing to use it up.

  3. This looks great! Is there anything you can sub for dijon? I don’t have any. Also, will great northern beans work instead of navy? or would it change the flavor? And if I don’t have cayenne, I should be ok right?

    • Regular mustard should do the trick and the change of beans shouldn’t change the flavor too much, although I’ve never tried it. A lot of people have told me they’ve omited the cayenne with no issues. Good luck!

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