Satisfying and Healthy Sweet Broccoli Salad
This Satisfying and Healthy Sweet Broccoli Salad offers a perfect blend of flavors and textures that make each bite an experience to savor. This is a healthier version of the popular broccoli salad ladened with mayonnaise, refined sugar, and bacon. It is still the same crisp, fresh broccoli salad with the same a satisfying crunch, tang, and sweetness.
Post Date: August 08, 2024
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
Small chopped red onions introduce a mild sharpness, balanced beautifully by the light creamy, tart dressing made from plant-based yogurt, vinegar, and a touch of agave nectar.
The sunflower seeds bring a nutty, crunchy element that complements the overall dish. While the addition (optionally) of vegan bacon elevates the salad with its savory, umami-rich goodness it is not required to enjoy this vibrant and satisfying creation.
These ingredients come together to make the Sweet and Savory Healthy Broccoli Salad not only nutritious, but irresistibly delicious.
Grocery List
Produce
broccoli
red onion
mushrooms
Pantry
dried cranberries
sunflower seeds
plant-based plain yogurt
white wine vinegar
agave
soy sauce or tamari
maple syrup or agave nectar
liquid smoke
smoked paprika
garlic powder
Misc
salt
pepper
Add-Ins and Substitutions
If you don’t have any cranberries on hand, use golden or regular raisins, currents, or dates. Any dried fruit will work so you can even consider dried blueberries, apricots, or apples.
The agave adds a touch of sweetness which allows for using maple syrup (which can be a bit pricy). So use the sweetener of your choice that fits your nutritional goals.
Storing
This satisfying and healthy sweet broccoli salad is best if consumed within 2 days. After 2 days the broccoli becomes limp but is still worth snacking on.
Nutrition 411
Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases. Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1. It is high in many plant compounds that have been associated with health benefits, especially sulforaphane and isothiocyanates which may protect against various types of cancer. What’s more, this vegetable may help lower cholesterol and boost eye health (trusted source). Broccoli contains goitrogens, which are compounds that may impair thyroid function if consumed in large enough quantities (Trusted Source). However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn’t be a concern unless you consume raw broccoli in excessive amounts (Trusted Source).
Onions also contain small amounts of other vitamins and minerals such as calcium, iron, magnesium, and zinc. Onions are rich in B vitamins, including folate and vitamin B6. They a powerful antioxidant that could help protect your cells from unstable, damaging molecules called free radicals. These play key roles in metabolism, red blood cell production, and nerve function. Additionally, onions are known for their antioxidant and anti-inflammatory properties, particularly due to compounds like quercetin and sulfur-containing compounds. These properties contribute to their potential health benefits, including supporting heart health, immune function, and reducing inflammation. The nutritional content can vary slightly based on the type of onion and its freshness. Overall, onions are a nutritious addition to a balanced diet, providing flavor and health benefits with minimal calories.
Satisfying and Healthy Sweet Broccoli Salad
Equipment
- Cutting board and chef knife
Ingredients
Ingredients
- 5-6 cups broccoli florets 1 lb this was about 2 ½ heads of broccoli for me (450g)
- ⅔ cup dried cranberries 85g
- ½ cup salted sunflower seeds 60g optional
- ⅓ cup red onion diced into small pieces 50g
- ¼ cup Vegan Bacon purchased or make your own
Dressing
- ¾ cup plant-based plain yogurt 200g
- 1½ Tablespoon white wine vinegar (or apple cider) 15g
- 3 Tablespoons agave (or maple syrup) 75g
- ¼ teaspoon salt to taste
- ¼ teaspoon pepper to taste
Instructions
Make the Mushroom bacon
- Clean the mushrooms with a damp cloth and slice them thinly.
- In a bowl, whisk together the olive oil, soy sauce, maple syrup, liquid smoke, smoked paprika, garlic powder, and black pepper.
- Add the sliced mushrooms to the bowl and toss them in the marinade until they are well coated. Let them marinate for about 10-15 minutes for for up to 6 hours.
- When ready to bake, preheat the your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Arrange on baking sheet, spreading the marinated mushrooms in a single layer on the prepared baking sheet.
- Bake in the preheated oven for 20-25 minutes, flipping the mushrooms halfway through, until they are crispy. Keep an eye on them towards the end to avoid burning.
- Allow the mushroom bacon to cool slightly on the baking sheet. It will become crispier as it cools.Use it immediately or store it in an airtight container for up to a 3 days.
Make the Salad
- Combine broccoli florets, dried cranberries, sunflower seeds, and onion in a large bowl.
- In a separate, small bowl, whisk together plant-based yogurt, vinegar, agave, salt, and pepper until smooth and well-combined.
- Pour dressing over broccoli combination and toss or stir well.
- Let sit for 1 hour before serving.
- If using vegan bacon add right before serving.
Notes
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Nutrition Packed Broccoli Basil Pesto (WFPB, Oil Free)
Orecchiette with Broccolini and Mushrooms
AFFILIATE DISCLOSURE
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