Crunchy Apple & Rainbow Vegetable Slaw with Cabbage, Carrots & Maple Dijon Dressing

Crunchy Apple & Rainbow Vegetable Slaw with Cabbage, Carrots & Maple Dijon Dressing is a colourful, fresh salad packed with crisp cabbage, sweet carrots, crunchy bell peppers, juicy apple and toasted sunflower seeds. Everything is tossed in a bright maple Dijon dressing that balances sweet, tangy and savoury flavours.

This easy slaw comes together without cooking and is perfect for lunches, family meals, picnics, barbecues or as a colourful side dish. The vegetables stay wonderfully crisp while the short resting time allows the flavours to blend together.

Ingredients

For the Slaw:

• 4 cups green cabbage, finely shredded (300 g)
• 2 cups red cabbage, finely shredded (160 g)
• 2 large carrots, julienned or grated (180 g)
• 1 red bell pepper, thinly sliced (150 g)
• 1 yellow bell pepper, thinly sliced (150 g)
• 1 large crisp apple, thinly sliced or julienned (180 g)
• ½ cup fresh parsley, chopped (15 g)
• ⅓ cup roasted sunflower seeds (45 g)

For the Maple Dijon Dressing:

• 3 tbsp extra-virgin olive oil (45 ml)
• 2 tbsp apple cider vinegar (30 ml)
• 1½ tbsp pure maple syrup (30 ml)
• 1 tbsp Dijon mustard (15 g)
• 1 tbsp fresh lemon juice (15 ml)
• 1 small garlic clove, finely minced (3 g)
• ½ tsp salt (3 g)
• ¼ tsp black pepper (0.5 g)

How to Make It

1. Prepare the vegetables

Add the green cabbage, red cabbage, carrots, red bell pepper, yellow bell pepper, apple, parsley and roasted sunflower seeds to a large mixing bowl. Toss gently to distribute the ingredients evenly without bruising the apple or vegetables.

2. Make the maple Dijon dressing

In a small bowl or jug, whisk together the extra-virgin olive oil, apple cider vinegar, maple syrup, Dijon mustard, lemon juice, minced garlic, salt and black pepper until the dressing is smooth and well combined.

3. Dress the slaw

Pour the maple Dijon dressing over the prepared vegetables and apple. Toss thoroughly until everything is lightly and evenly coated with the dressing.

4. Let the flavours blend

Allow the slaw to rest for 10–15 minutes before serving. This gives the flavours time to come together while the cabbage, carrots and peppers retain their fresh crunch.

5. Finish and serve

Toss the slaw once more just before serving. Add a little extra chopped parsley or sunflower seeds if desired. Serve chilled or at cool room temperature.

Why This Recipe Works

This slaw combines several textures in every bite, from crisp green and red cabbage to crunchy carrots and juicy bell peppers. The apple adds natural sweetness and a refreshing contrast, while roasted sunflower seeds bring a satisfying nutty crunch.

The maple Dijon dressing brings everything together with a balanced combination of olive oil, tangy apple cider vinegar, fresh lemon juice, sweet maple syrup and savoury Dijon mustard. Because the vegetables are left raw, the finished slaw stays bright, colourful and wonderfully crisp.

Tips for the Best Crunchy Apple & Rainbow Vegetable Slaw

• Slice the vegetables evenly: Thinly shredding and slicing the vegetables helps every ingredient mix evenly and makes the slaw easier to eat.
• Choose a crisp apple: A firm, crunchy apple gives the best contrast against the shredded cabbage and carrots.
• Keep the sunflower seeds crunchy: Add the roasted sunflower seeds shortly before serving if you are preparing the slaw well in advance.
• Give it a short rest: Resting for 10–15 minutes allows the dressing to coat the vegetables without making them overly soft.
• Toss before serving: A final toss redistributes the dressing and ensures every portion is well coated.

Serving Suggestions

Serve this rainbow vegetable slaw as a fresh side dish alongside grilled vegetables, roasted dishes, sandwiches, wraps or family-style meals. Its crisp texture and bright dressing also make it a refreshing addition to a picnic or casual gathering.

For a simple lunch, serve a generous bowl on its own or pair it with your favourite protein. The colourful combination of cabbage, carrots, peppers and apple also makes this slaw an attractive addition to a larger buffet or sharing table.

Frequently Asked Questions

What type of apple is best for this slaw?

A crisp, firm apple works best because it provides a refreshing crunch and holds its shape after being sliced. Choose a sweet or slightly tart variety depending on your preference.

Can I make this slaw ahead of time?

Yes. You can prepare the vegetables and dressing separately ahead of time, then combine them closer to serving. Keeping the sunflower seeds separate until serving will help preserve their crunch.

Can I use a different seed instead of sunflower seeds?

Yes. Pumpkin seeds or another crunchy seed can be used if preferred. Toasted seeds add a pleasant nutty flavour and extra texture to the slaw.

Can I use a different dressing?

The maple Dijon dressing is designed to complement the apple and crunchy vegetables, but you can adjust the sweetness or acidity to suit your taste. A little extra lemon juice or apple cider vinegar can make the dressing more tangy.

How long can the dressed slaw be stored?

The slaw is best enjoyed fresh while the vegetables are at their crunchiest. If storing leftovers, keep them covered and refrigerated, and toss well before serving.

Nutrition & Timing

Details	Amount
Servings	6
Prep Time	15 minutes
Resting Time	10–15 minutes
Total Time	25–30 minutes
Calories	205
Protein	3 g
Carbohydrates	25 g
Fat	11 g
Fiber	6 g
Sugar	15 g
Sodium	390 mg

Final Thoughts

Crunchy Apple & Rainbow Vegetable Slaw is an easy way to bring colour, freshness and plenty of texture to the table. The combination of crisp vegetables, sweet apple and roasted sunflower seeds makes every bite interesting.

Finished with a bright maple Dijon dressing, this simple slaw is quick enough for everyday meals while being colourful enough for entertaining. Give it a short rest, toss it once more before serving and enjoy it while the vegetables are fresh and crisp.

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