Filled with fresh, bright and nutritious vegetables, sunflower seeds and a healthy peanut dressing, this Broccoli Salad with Peanut Dressing is like eating sunshine on a plate.
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- Using one pot and a steamer (or stainless steel sieve), this recipe is cooked and served in under 20 minutes.
- Perfect served hot or cold, this salad is versatile for either summer or winter.
- Ingredients such as broccoli, red cabbage, oranges and quinoa make this recipe not only delicious but also nourishing for the body.
- Dairy-free, gluten-free, vegan and low carb – this recipe caters for most dietary requirements, while keeping you full.
Filled with an abundant amount of fresh vegetables, seeds and whole grains, broccoli salad is a powerhouse of nutrients, vitamins and minerals. Some of my favourite ingredients are:
QUINOA | Easy to cook, versatile and highly nutritious, the Incas rightfully classified quinoa a gift from the gods. While quinoa is technically a seed, it’s gluten-free, high in iron and a complete protein, making it perfect for people consuming a plant-based whole-food diet. What makes quinoa unique however, is that compared to many of the other grains and seeds, it provides higher amounts of vitamins and minerals such as magnesium, iron, fibre and zinc.
BROCCOLI | Being high in fibre, Broccoli not only lowers cholesterol levels, but it is also known to help prevent various diseases such as cancer and heart disease. While broccoli provides a small amount of almost every nutrient you need, it contains notable amounts of vitamin c, an important antioxidant to maintain your immunity, and iron. 1
RED CABBAGE | Red cabbage is a nutrient dense vegetable known to lower gut inflammation, it contains cancer-fighting properties thought to reduce the risk of colon cancer, and compounds which promotes a healthy heart. 2
- Bjarnadottir, MS, RDN, A., 2021. Broccoli 101: Nutrition Facts And Health Benefits. [online] Healthline. Available at: www.healthline.com (Accessed 17 January 2021).
- Petre, MS, RD (NL), A., 2021. 8 Impressive Benefits Of Purple Cabbage. [online] Healthline. Available at: www.healthline.com (Accessed 17 January 2021).
Broccoli Salad Ingredients:
- QUINOA – An ancient and highly nutritious grain with a slight nutty flavour. Can be substituted for millet, or cauliflower ‘rice’.
- BROCCOLI – From the same family of kale and Brussels sprouts, broccoli is a highly nutritious vegetable. The stalks contain many important minerals and vitamins so be sure to include them in your recipe.
- SPRING ONIONS – Fresh, crisp and tender, spring onions taste like spring and are less pungent compared to typical brown onions, making them perfect for eating raw in salads.
- RED CABBAGE – Earthy in flavour, not only is red cabbage incredibly good for you, it adds a delightful crunchy texture to the recipe.
- AVOCADO – While the avocado is optional based on seasonal availability, its earthy, fresh and buttery texture that includes an addictive creaminess. You’ll wonder why you didn’t include more.
- GOLDEN RAISINS – Bright and bursting with sweetness, the raisins pair perfectly with this salad.
- SUNFLOWER SEEDS – Mild nutty flavours with a slight crunchy texture, adding these seeds will include a little sunshine to your dish that can’t be missed.
While broccoli salad can be made a day or two ahead, its best eaten within 3 to 4 days of being prepared. While the ingredients don’t go off, broccoli and cabbage taste best fresh while they’re still crisp and bright!
While dinning in restaurants or at a friends house, practice caution and enquire about the ingredients or products used. If you’re unsure if a product or dressing contains gluten, it’s best to read the ingredients list or enquire with the manufacturer to ensure it aligns with your dietary requirements.
If you’re preparing broccoli salad from scratch, the recipe can be adapted to “gluten-free” by ensuring you used gluten-free ingredients.
Prepare the recipe as per the instructions and substitute the peanut butter for sunflower seed butter. Or, as an alternative, try another salad dressing.
Mixing it up and changing the Salad Dressing will completely transform the taste and feel of your dish!
Make the recipe your own by trying:
- Broccoli Salad with Orange & Peanut Dressing (recipe, below).
- Broccoli Salad with a Lemon Tahini Dressing.
- Broccoli Salad with a Zesty Italian Dressing.
(Combine – 4 tbsp extra virgin olive oil, 2 tbsp red wine, 1 tsp or dried oregano, 1 garlic clove, minced).
- Spring Quinoa & Asparagus Salad with Almond Dukkah
- Roasted Cauliflower Salad with Lime Cilantro Dressing
- Quinoa Sweet Potato Salad with Feta
Broccoli & Quinoa Salad with Orange Peanut Dressing
Broccoli Salad Ingredients
- 4 cups (1 litre) filtered water
- 1 cup tri-coloured quinoa rinsed
- 1 head of broccoli florets and stalks finely chopped*
- 3 spring onions chopped
- 2 cups red cabbage finely chopped
- 1 avocado seed removed, cubed.
- 1/2 cup sunflower seeds slightly toasted
- 1/3 cup golden raisins
- 1 cup organic broccoli sprouts washed optional
Orange, Peanut & Miso Salad Dressing Ingredients
- 1 orange juiced
- 2 tbsp organic miso paste
- 2 tbsp peanut butter
- 2 tbsp extra virgin olive oil
How to Make Broccoli Salad (Instructions)
- Fill a medium-sized pot with 1 litre of water and include the tri-colour quinoa. Place the steamer ontop and fill with the broccoli florets and stalks. Bring to simmer and cook for approximately 18 minutes. Once cooked, remove the pot from the stove, strain the quinoa and allow to cool.
- While the quinoa and broccoli is cooking, chop the spring onions, red cabbage, pit and cube the avocado and toast the sunflower seeds.
- Toss all the salad ingredients into a bowl, drizzle the salad dressing and serve immediately. Bon Appétit! 🙂
How To Make The Peanut & Miso Salad Dressing (Instructions)
- In a separate bowl, whisk the orange juice, the miso paste, peanut butter and extra virgin olive oil until well combined.
Equipment: This recipe may contain links to products and equipment that I use and love myself. The links may contain affiliate links, meaning if you click the link and make a purchase, I may receive a small commission, at no additional cost to you.
Nutrition: The information shown is an estimate provided by an online nutrition calculator and does not include any other condiments or garnishes. Although Curated Life Studio attempts to provide accurate nutritional information, these figures should be considered as estimates and do not replace or substitute a professional nutritionist’s advice.
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Now It’s Your Turn!
I hope you’ve all had a festive and safe Christmas New Years’! 🙂
At the start of the New Year, I typically include a summary post on the previous 12-months. This year I was experimenting with a new writing tool and lost my new year’s post (which took 3 days to draft).
Instead, I recommend you reflect on your own journey with this amazing Free Booklet (no email address needed)!
I want to hear from you – what kind of recipes are you leaning towards in the new year?