Imagine a refreshing and flavor-packed salad that will leave you feeling satisfied and energized – that’s the Broccoli and Almond Salad in a nutshell. This delightful dish combines the crispness of fresh broccoli florets with the crunchiness of toasted almonds, creating a harmonious medley of textures. Tossed with a tangy and creamy dressing, this salad is a perfect blend of wholesome and delectable, making it an excellent choice for a light lunch or a side dish for any meal. So, get ready to tantalize your taste buds with this vibrant and nutritious salad that promises to be both delicious and satisfying.
Ingredients
Fresh broccoli
One of the main ingredients in this salad is fresh broccoli. Broccoli is a cruciferous vegetable that is packed with nutrients and health benefits. It is rich in vitamins C, K, and A, as well as fiber and antioxidants. Broccoli is also low in calories, making it a great addition to any salad.
Almonds
Another key ingredient in this salad is almonds. Almonds are a nutritious nut that adds a satisfying crunch to the salad. They are a good source of healthy fats, protein, and fiber. Almonds are also rich in vitamin E, magnesium, and antioxidants. Adding almonds to your salad not only enhances the flavor but also boosts its nutritional value.
Red onion
To add a pop of color and a hint of sharpness to the salad, red onion is used. Red onions are milder in flavor compared to other varieties, making them a great choice for salads. They add a vibrant color and a slight bite to the dish. Red onions are also a good source of vitamin C and fiber, making them a healthy addition to this salad.
Dried cranberries
For a touch of sweetness and tanginess, dried cranberries are included in this salad. Dried cranberries are a delicious and nutritious addition. They are high in antioxidants and fiber. Adding dried cranberries to your salad not only enhances the flavor profile but also provides beneficial nutrients.
Feta cheese
To add a creamy and tangy element to the salad, feta cheese is used. Feta cheese is a crumbly cheese with a unique flavor. It pairs well with the other ingredients in the salad and adds a creamy texture. Feta cheese is a good source of protein and calcium, making it a satisfying addition to this salad.
Lemon
To add a refreshing and tangy taste to the salad, lemon is used in the dressing. Lemons are packed with vitamin C and antioxidants. They provide a bright and zesty flavor, balancing out the other ingredients in the salad. The juice and zest of lemon help bring all the flavors together.
Dijon mustard
Dijon mustard is a key ingredient in the dressing. It adds a tangy and slightly spicy flavor to the salad. Dijon mustard is made from brown or black mustard seeds and white wine or wine vinegar. It helps emulsify the salad dressing and adds a depth of flavor.
Honey
To balance out the tanginess from the lemon and dijon mustard, honey is used as a natural sweetener in the dressing. Honey adds a touch of sweetness and helps create a harmonious flavor profile. It also provides some health benefits, including antioxidants.
Olive oil
Olive oil is the base of the dressing and provides a smooth and velvety texture. It adds richness and healthy fats to the salad. Olive oil is a staple in Mediterranean cuisine and is known for its heart-healthy properties. It is packed with antioxidants and monounsaturated fats, which have been shown to reduce inflammation and improve heart health.
Salt and pepper
Lastly, for seasoning, salt and pepper are used. Salt enhances the flavors of the other ingredients and helps bring out their natural taste. Pepper adds a hint of spiciness and depth to the salad. The right amount of salt and pepper can elevate the overall taste of the dish.
Preparation
1. Blanch the broccoli
To prepare the broccoli for the salad, it needs to be blanched. Blanching involves briefly boiling the broccoli until it becomes bright green and slightly tender. This helps to enhance its color and flavor while retaining its crispness. After blanching, the broccoli should be immediately submerged in ice water to stop the cooking process and preserve its vibrant color. Once cooled, the broccoli can be drained and added to the salad.
2. Toast the almonds
Next, the almonds need to be toasted to bring out their nutty flavor. This can easily be done by placing them in a dry skillet over medium heat. Stir them frequently to ensure even toasting and to prevent any burning. Once the almonds become golden brown and fragrant, they should be removed from the heat and set aside to cool. Once cooled, the toasted almonds can be roughly chopped or left whole, depending on your preference.
3. Chop the red onion
The red onion needs to be finely chopped to distribute its flavor evenly throughout the salad. Start by cutting off the top and bottom of the onion, then peel off the skin. Cut the onion in half lengthwise and lay each half flat on the cutting board. Make thin slices from one end of the onion to the other, then rotate the onion and slice it again in the opposite direction. You will end up with finely chopped red onion ready to be added to the salad.
4. Prepare the dressing
The dressing for this salad is a simple yet flavorful combination of lemon juice, Dijon mustard, honey, olive oil, salt, and pepper. In a small bowl, whisk together the lemon juice, Dijon mustard, and honey until well combined. Slowly drizzle in the olive oil while whisking continuously, until the dressing emulsifies and thickens slightly. Season with salt and pepper to taste. The dressing can be adjusted according to your preference for sweetness or tanginess.
5. Toss the salad
In a large bowl, combine the blanched broccoli, toasted almonds, chopped red onion, dried cranberries, and crumbled feta cheese. Drizzle the salad with the prepared dressing and gently toss to coat all the ingredients evenly. Make sure the dressing is evenly distributed throughout the salad. Give it a taste and adjust the seasoning if needed. The salad can be served immediately or chilled in the refrigerator for a few hours to allow the flavors to meld together.
Variations
Adding protein
If you want to add some protein to this salad, there are several options. Grilled chicken, sliced steak, or shrimp can be added on top of the salad to make it a complete meal. For a vegetarian option, you can add grilled tofu or chickpeas. The protein will not only make the salad more filling but also add an extra layer of flavor and texture.
Vegan version
To make this salad vegan-friendly, a few substitutions can be made. Instead of feta cheese, you can use crumbled tofu or vegan cheese alternatives. For the dressing, you can replace honey with agave nectar or maple syrup. Make sure to choose a vegan-friendly Dijon mustard. The rest of the ingredients remain the same, making it easy to adapt this salad to a vegan diet.
Asian-inspired twist
For an Asian-inspired twist, you can incorporate some additional ingredients and flavors. Add some thinly sliced red bell pepper, grated carrots, and edamame to the salad. Swap the feta cheese for crumbled tofu or cubed avocado. For the dressing, you can use soy sauce, rice vinegar, sesame oil, and a touch of Sriracha for a spicy kick. Garnish the salad with some toasted sesame seeds for added flavor and texture.
Serving and Storage
Storage tips
If you have any leftover salad, it can be stored in an airtight container in the refrigerator for up to 3 days. Keep in mind that the salad may lose some of its crispness but will still be flavorful. The dressing can separate over time, so give it a good toss before serving the leftover salad. It is recommended to store the dressing separately if you plan on storing the salad for an extended period.
Serving suggestions
This broccoli and almond salad can be enjoyed as a light lunch or a side dish to accompany your main course. It pairs well with grilled chicken, salmon, or any other protein of your choice. You can also serve it alongside a bowl of soup or a sandwich for a well-rounded and satisfying meal. It is versatile enough to be served at a casual gathering or as part of a more formal dinner.
Health Benefits
Broccoli
Broccoli, as the star ingredient of this salad, offers numerous health benefits. It is rich in fiber, which aids in digestion and promotes a healthy gut. Broccoli is also high in antioxidants, such as vitamin C and beta-carotene, which help protect the body from free radicals and reduce the risk of chronic diseases. It is known for its anti-inflammatory properties and may help reduce the risk of certain cancers.
Almonds
Almonds contribute to the nutritional value of this salad with their many health benefits. They are an excellent source of vitamin E, which acts as a powerful antioxidant and helps protect the body’s cells from damage. Almonds are also rich in healthy fats, specifically monounsaturated fats, which promote heart health and help lower bad cholesterol levels. Furthermore, they provide essential nutrients like magnesium and fiber.
Cranberries
Dried cranberries add a burst of flavor to this salad while offering several health benefits. They are packed with antioxidants, including flavonoids and vitamin C, which help reduce inflammation and support a healthy immune system. Cranberries are also known for their urinary tract health benefits and may help prevent certain types of infections. Additionally, they provide dietary fiber, which aids in digestion and promotes a feeling of fullness.
Conclusion
In conclusion, this broccoli and almond salad is a delicious and nutritious option for a refreshing meal or a side dish. Packed with fresh broccoli, almonds, red onion, dried cranberries, and feta cheese, it offers a balance of flavors and textures. The tangy dressing made with lemon, Dijon mustard, honey, and olive oil brings all the ingredients together and adds a delightful zesty taste. Whether you choose to enjoy it on its own or accompany it with protein, this salad is a versatile dish that can be tailored to different tastes and dietary preferences. With its numerous health benefits, including the vitamins, minerals, antioxidants, and fiber provided by its ingredients, this broccoli and almond salad is a great addition to a balanced diet. So, grab your ingredients and give this friendly and flavorful salad a try!