Looking for a refreshing salad that won’t weigh you down? This Asian broccoli salad is the perfect option. With vibrant colors and a satisfying crunch, it’s not just a side dish; it’s a delightful addition to any meal. Plus, it’s under 250 calories, making it a guilt-free choice for lunch or dinner.
This salad is packed with nutritional goodness, featuring fresh broccoli paired with crunchy vegetables and a tangy dressing. It’s a great way to get your daily dose of vitamins and minerals while enjoying a burst of flavor.
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Fresh and Crunchy Ingredients
This Asian broccoli salad shines with its use of fresh vegetables that provide both color and nutrition.
Fresh broccoli florets serve as the main star, bringing a satisfying crunch that complements the other ingredients.
Bright orange shredded carrots add a vibrant touch, while their natural sweetness contrasts beautifully with the slight bitterness of the broccoli.
Crisp red bell peppers introduce a refreshing crispness, enhancing the salad’s texture and flavor profile.
The addition of green onions offers a mild onion flavor, rounding out the vegetable medley.
With each bite, you’re treated to a delightful combination of fresh produce that is not only pleasing to the eyes but also nourishing for the body.
Flavorful Sesame Dressing
A tangy sesame dressing elevates this salad to a new level of deliciousness.
The dressing features a harmonious blend of sesame oil, soy sauce, rice vinegar, and a touch of sweetness from honey or maple syrup.
Whisking these ingredients together creates a smooth, flavorful sauce that ties the salad together.
This dressing not only adds depth to the dish but also enhances the natural flavors of the vegetables.
Drizzling it over the salad just before serving ensures that each component is thoroughly coated, making every bite a burst of flavor.
For those who enjoy a hint of nuttiness, sprinkling toasted sesame seeds on top provides the perfect finishing touch.
Textural Variations
The combination of textures in this salad makes it a memorable dish.
Toasted sesame seeds add a delightful crunch, while sliced almonds can be included for an extra layer of nuttiness.
These elements not only enhance the visual appeal but also keep the salad interesting with varying bites.
Every mouthful offers a delightful contrast between the tender broccoli, crunchy carrots, and crisp bell peppers.
This variety ensures that you won’t tire of the salad quickly, making it a great choice for meal prep or gatherings.
Serving Suggestions
This salad can be served as a refreshing side dish or as a light main course.
Pair it with grilled chicken or tofu for a satisfying meal that is both healthy and filling.
Its vibrant colors and textures make it perfect for potlucks or picnics, where it can stand out on any table.
For those who prefer a cooler dish, allowing the salad to chill for about 30 minutes in the refrigerator lets the flavors meld beautifully.
This makes it a fantastic option for hot summer days when you’re looking for something light yet packed with nutrients.
Nutritional Benefits
Not only is this salad visually appealing, but it is also packed with nutritional goodness.
The broccoli florets are a great source of vitamins C and K, while carrots provide beta-carotene, which is beneficial for eye health.
Red bell peppers add a splash of vitamin A and antioxidants, making this salad a healthful choice.
With only around 150 calories per serving, this dish allows you to enjoy a guilt-free treat.
The healthy fats from sesame oil and almonds contribute to satiety, making it suitable for various dietary preferences.
Final Touches
This Asian broccoli salad is a versatile dish that can be easily modified to suit individual tastes.
Feel free to add or substitute other vegetables, such as snap peas or shredded cabbage, for a unique twist.
Experimenting with different dressings can also bring new flavors to the table, keeping the dish fresh and exciting.
With its vibrant appearance, crunchy texture, and delightful flavors, this salad is bound to become a favorite.
Whether enjoyed on its own or as part of a larger meal, it promises a refreshing and satisfying experience.
Healthy Asian Broccoli Salad
This Asian broccoli salad combines tender broccoli florets, shredded carrots, and crunchy red bell peppers, all tossed in a zesty sesame dressing. It’s both light and satisfying, making it a perfect choice for a quick lunch or as a colorful side dish.
Ingredients
- 4 cups broccoli florets
- 1 cup shredded carrots
- 1 red bell pepper, thinly sliced
- 1/4 cup green onions, chopped
- 1/4 cup sliced almonds (optional)
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup
- 1 teaspoon sesame seeds
Instructions
- Prepare the Vegetables: In a large bowl, combine the broccoli florets, shredded carrots, red bell pepper, and green onions.
- Make the Dressing: In a small bowl, whisk together the sesame oil, soy sauce, rice vinegar, honey, and sesame seeds until well combined.
- Toss Together: Pour the dressing over the salad and toss well to coat all the vegetables evenly.
- Serve: Top with sliced almonds if using, and enjoy immediately or refrigerate for 30 minutes to allow flavors to meld.
Cook and Prep Times
- Prep Time: 10 minutes
- Total Time: 10 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 150kcal
- Fat: 10g
- Protein: 4g
- Carbohydrates: 12g
Table of Suitable Diets and Adjustments
Here’s a table listing the diets this recipe is suitable for, with explanations and adjustments if needed:
| Diet | Suitability and Adjustments |
|---|---|
| Vegetarian | ✔ Suitable as is. This recipe uses plant-based ingredients, and no animal-derived products are included. |
| Vegan | ✔ Suitable if honey is replaced with maple syrup. Honey is not considered vegan, but maple syrup is an acceptable substitute. |
| Gluten-Free | ✔ Suitable if tamari or gluten-free soy sauce is used instead of regular soy sauce, as soy sauce typically contains gluten. |
| Keto/Low-Carb | ✔ Suitable as is. The recipe is naturally low in carbohydrates with only 12g per serving. Ensure the vegetables are portioned to fit specific carb limits. |
| Paleo | ✘ Not suitable as is. To make it Paleo-friendly, replace soy sauce with coconut aminos and honey with raw, unprocessed honey or omit the sweetener. |
| Whole30 | ✘ Not suitable as is. Adjust by replacing soy sauce with coconut aminos and omitting the honey/maple syrup entirely. |
| Nut-Free | ✔ Suitable if almonds are omitted. Almonds are optional in this recipe and can be excluded without affecting flavor significantly. |
| Dairy-Free | ✔ Suitable as is. The recipe does not include any dairy products. |
| Mediterranean | ✔ Suitable as is. The use of fresh vegetables, olive oil (or sesame oil), and simple dressings aligns with Mediterranean diet principles. |
| Diabetic-Friendly | ✔ Suitable as is. The recipe is low in carbohydrates and contains no added refined sugars, making it a good option for those managing blood sugar levels. |
