Broccoli and cauliflower are two of the most nutritious vegetables you can eat, packed with fiber, vitamins, and minerals. Combine these two veggies in a delicious, creamy salad, and you’ve got a side dish that’s perfect for any occasion! Whether you’re preparing a quick meal, looking for a healthy lunch option, or bringing a crowd-pleasing dish to your next party, this Broccoli Cauliflower Salad has you covered.
In this recipe, we’ll walk you through step-by-step instructions on how to make this healthy, crunchy salad, along with a tangy and creamy dressing that brings everything together. We’ll also cover the nutritional benefits of this salad, its versatility, and how you can customize it to suit your tastes or dietary needs.
Why This Broccoli Cauliflower Salad is Perfect for You
This salad combines the vibrant crunch of fresh broccoli and cauliflower with a creamy dressing that’s both healthy and satisfying. It’s an easy-to-make, no-cook recipe that’s ideal for meal prep, potlucks, or a simple side dish to complement your main meal. Plus, it’s loaded with essential nutrients like vitamin C, fiber, and antioxidants, all while being low in calories and high in healthy fats.
Health Benefits of Broccoli and Cauliflower:
- High in Fiber: Both broccoli and cauliflower are excellent sources of dietary fiber, which helps with digestion, keeps you feeling full, and supports overall gut health.
- Rich in Antioxidants: These vegetables are rich in antioxidants like vitamin C, which helps fight oxidative stress and supports the immune system.
- Packed with Vitamins and Minerals: Broccoli and cauliflower provide vitamins A, K, and B6, as well as potassium, calcium, and iron, which support bone health, energy production, and overall well-being.
Ingredients for Broccoli Cauliflower Salad
This simple, refreshing salad requires just a handful of ingredients that you probably already have in your kitchen. Here’s what you’ll need:
For the Salad:
- 2 cups broccoli florets – Fresh or lightly steamed, cut into bite-sized pieces.
- 2 cups cauliflower florets – Fresh or lightly steamed, cut into bite-sized pieces.
- 1/2 cup red onion, finely chopped – Adds a bit of sharpness and color.
- 1/2 cup shredded carrots – For a pop of color and a touch of sweetness.
- 1/4 cup sunflower seeds (optional) – Adds crunch and healthy fats.
- 1/4 cup raisins or dried cranberries (optional) – For a hint of natural sweetness.
For the Dressing:
- 1/2 cup plain Greek yogurt – Provides creaminess and a tangy flavor. Greek yogurt is also a good source of protein and probiotics.
- 2 tbsp mayonnaise – Adds a rich, creamy base to the dressing. You can use vegan mayo for a dairy-free option.
- 1 tbsp apple cider vinegar – Balances the creaminess with acidity, and adds a tangy kick.
- 1 tsp Dijon mustard – Enhances the flavor profile with its sharp and tangy taste.
- Salt and pepper to taste – To season the dressing and bring all the flavors together.
- 1 tsp garlic powder (optional) – Adds a savory depth of flavor to the dressing.
Step-by-Step Instructions to Make Broccoli Cauliflower Salad
Follow these easy instructions to create a delicious, nutritious broccoli cauliflower salad that everyone will love:
- Prepare the Veggies
- Chop the broccoli and cauliflower: Begin by washing the broccoli and cauliflower thoroughly. Cut the broccoli into bite-sized florets and do the same with the cauliflower. If you prefer a softer texture, you can lightly steam the broccoli and cauliflower for about 2-3 minutes, but be sure to keep them firm and crunchy. This will help preserve their nutrients and texture.
- Shred the carrots: Shred the carrots using a grater or food processor to add some natural sweetness and color to the salad.
- Chop the red onion: Finely chop the red onion to add a sharp, slightly sweet flavor that contrasts nicely with the creaminess of the dressing.
- Mix the Salad Ingredients
- In a large mixing bowl, combine the chopped broccoli, cauliflower, shredded carrots, and red onion. If you’re adding sunflower seeds and raisins (or dried cranberries), toss those in as well for extra texture and sweetness.
- Make the Dressing
- In a separate smaller bowl, whisk together the Greek yogurt, mayonnaise, apple cider vinegar, Dijon mustard, garlic powder (if using), salt, and pepper until smooth and creamy. Adjust the seasoning according to your preference. If you want a creamier texture, you can add a little more mayo or yogurt.
- Combine the Salad and Dressing
- Pour the dressing over the mixed vegetables and toss gently to coat everything evenly. Be sure to mix everything thoroughly so that each vegetable is well-covered with the creamy dressing.
- Chill and Serve
- For the best flavor, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together and gives the salad a chance to chill. However, if you’re short on time, you can serve it immediately.
Prep & Cook Time
- Prep Time: 15 minutes
- Cook Time (optional): 3-5 minutes (if steaming the vegetables)
- Total Time: 15-20 minutes
Nutritional Information (per serving, based on 6 servings)
Here’s the approximate nutritional breakdown per serving of this broccoli cauliflower salad:
- Calories: 120 kcal
- Protein: 4g
- Fat: 9g
- Saturated Fat: 1.5g
- Carbohydrates: 11g
- Fiber: 3g
- Sugars: 4g
- Sodium: 150mg
- Cholesterol: 10mg
- Calcium: 50mg
- Iron: 1mg
This salad is low in calories, making it an ideal option for those watching their weight. It’s also a great source of fiber, healthy fats, and protein, especially when paired with a lean protein like grilled chicken or tofu.
Customization and Variations
One of the best things about this broccoli cauliflower salad is how customizable it is! Here are some variations you can try:
Add Protein
- Grilled Chicken: Adding grilled chicken breast can turn this salad into a more substantial meal, packed with lean protein.
- Chickpeas: For a plant-based option, chickpeas are a great source of protein and can add a nice texture to the salad.
- Tofu or Tempeh: If you’re looking for a vegan protein boost, try adding grilled tofu or tempeh for extra protein.
Add More Veggies
Feel free to throw in other veggies like:
- Cherry tomatoes for a burst of color and juiciness.
- Cucumber for added crunch.
- Bell peppers for extra sweetness and vitamin C.
Add Different Nuts and Seeds
If you love crunch, try adding:
- Almonds or walnuts for a rich, nutty flavor.
- Chia seeds or pumpkin seeds for an extra nutritional boost.
Make it Spicy
- Add a touch of sriracha or chili flakes to the dressing for some heat.
Meal Prep Tips
This broccoli cauliflower salad is perfect for meal prep! Here’s how you can store it and keep it fresh throughout the week:
- Store in an Airtight Container: Keep the salad in a large airtight container in the fridge for up to 3-4 days. If you’re adding nuts or seeds, consider keeping them separate until serving so they don’t lose their crunch.
- Double the Recipe: Make a large batch to enjoy throughout the week. It makes a great side dish for lunch or dinner, and you can easily customize it with protein or other vegetables to create a more complete meal.
Final Thoughts on Broccoli Cauliflower Salad
This broccoli cauliflower salad is a versatile, delicious, and nutritious dish that’s perfect for a variety of occasions. Whether you’re looking for a healthy lunch, a side dish for dinner, or something to bring to a party, this recipe is sure to impress. With its crunchy veggies, creamy dressing, and customizable options, it’s a salad that everyone can enjoy.
Not only is this salad a great addition to your meal planning, but it’s also packed with essential vitamins, minerals, and fiber, making it a healthful choice for your family or guests. Give it a try today, and enjoy the fresh, delicious flavors of this simple, yet satisfying dish!