The flavors are bursting and the nutrients are there, who doesn’t love a salad? Yep, just that — broccoli cauliflower salad! And it’s the perfect combination of crunchy, creamy, and simply downright delicious. This salad is just what you need whether you’re in the mood for a healthy side dish or a light meal. It’s super versatile too, you can also make it your own or with your dietary preferences. Let’s get into making this tasty dish.
Ingredients for the Recipe
To make the perfect broccoli cauliflower salad, here’s what you’ll need:
Fresh Vegetables
- 2 cups broccoli florets
- 2 cups cauliflower florets
- 1/2 cup diced red onion
Dressing Ingredients
- 1/2 cup mayonnaise
- 2 tablespoons sour cream
- 1 tablespoon apple cider vinegar
- 1 tablespoon honey (or maple syrup for a vegan option)
- Salt and pepper to taste
Optional Add-Ins
- 1/2 cup shredded cheddar cheese
- 1/4 cup dried cranberries
- 1/4 cup sunflower seeds or chopped nuts
Equipment You’ll Need
- A large mixing bowl
- A whisk for the dressing
- A sharp knife and cutting board
- Salad tongs for serving
Step-by-Step Recipe Guide
Step 1: Preparing the Vegetables
Firstly wash your broccoli and cauliflower under cold water until it is clean. Chop them into bite sized florets to begin with, then pat them dry with a kitchen towel. Ideally dice the red onion up a little bit for a little crunch.
Step 2: Making the Dressing
Mix mayonnaise, sour cream, apple cider vinegar and honey in a small bowl until that’s smooth. Salt and pepper a pinch to taste. You can substitute London Broil with lighter dressing (Greek yogurt instead of the mayonnaise).
Step 3: Assembling the Salad
Put all of the broccoli, cauliflower, and red onion in a large mixing bowl and mix. Place dressing over veggies and toss until all is evenly coated. At this point, if you’re using optional add ins, such as cheese or nuts, fold them in.
Variations of the Salad
Vegan Version
Swap out mayonnaise and sour cream for vegan alternatives and use maple syrup instead of honey.
Protein-Packed Option
Add grilled chicken, baked tofu, or a handful of chickpeas to make it a complete meal.
Kid-Friendly Version
Mix in some raisins and colorful bell peppers to make it more appealing for kids.
Why This Salad is Perfect for Every Occasion
A perfect potluck, a quick side for a BBQ, or even a healthy lunch to eat at work, this salad is ideal. The ingredients are cheap and readily available and it’s easy to make.
nutritional values of Broccoli Cauliflower Salad
Here’s an estimated nutritional breakdown for a serving of the broccoli cauliflower salad recipe provided. This is based on an average serving size of about 1 cup (approximately 200 grams). Please note that exact values may vary based on portion size, specific ingredients, and any modifications to the recipe.
Nutritional Values Per Serving (1 Cup)
| Nutrient | Amount |
| Calories | 180–220 kcal |
| Protein | 4–6 g |
| Carbohydrates | 10–12 g |
| Sugars | 6–8 g |
| Dietary Fiber | 3–4 g |
| Total Fat | 15–18 g |
| Saturated Fat | 3–4 g |
| Cholesterol | 15–20 mg |
| Sodium | 250–300 mg |
| Vitamin C | 60–80% of RDI |
| Vitamin K | 50–70% of RDI |
| Folate | 10–15% of RDI |
| Calcium | 5–8% of RDI |
| Iron | 5–6% of RDI |
Key Highlights
- Low-Calorie: Perfect for a light, guilt-free meal or side dish.
- Rich in Vitamins: High levels of vitamin C and K, supporting immune function and bone health.
- Good Fiber Content: Aids digestion and helps you feel full.
- Healthy Fats: The dressing provides fats for energy, especially if made with olive oil-based mayonnaise.
For a healthier twist, you can lower the fat content by using light mayonnaise or Greek yogurt in the dressing. Adjusting the portion size of sweeteners and nuts can also reduce sugar and calorie counts.
Nutritional Benefits of Broccoli and Cauliflower
High in Vitamins and Minerals
Broccoli and cauliflower are rich in vitamins C, K, and folate.
Packed with Antioxidants
These veggies are known for their cancer-fighting properties.
Low in Calories, High in Fiber
They help you stay full without the extra calories.
Tips for Storing and Serving
To keep your salad fresh, store it in an airtight container in the refrigerator. It’s best enjoyed within 1–2 days. Serve it chilled for the best flavor.
Frequently Asked Questions (FAQs)
1. Can I prepare this salad in advance?
Absolutely! Assemble the veggies and dressing separately. Combine them just before serving for maximum freshness.
2. What’s the best way to store leftovers?
Store leftovers in an airtight container in the fridge for up to 2 days.
3. Can I freeze broccoli cauliflower salad?
Freezing isn’t recommended as the veggies may lose their crunch.
4. What pairs well with this salad?
Grilled chicken, roasted potatoes, or a light soup are great options.
5. How do I make the salad less bitter?
Blanch the broccoli and cauliflower briefly in hot water before using them.
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