A broccoli salad with cheese, delicious and healthy! Broccoli is one of the champion vegetables in nutrients, provides vitamins, minerals, antioxidants, and fiber. If you like to vary your recipes for salads, here we tell you an original that you can drink cold or warm.
Ingredients for the healthy broccoli salad recipe
- Broccoli – 350 g (4 person)
- Purple onion – 1 unit
- Sweet red pepper- ½
- Cheddar cheese – 100 g
- Salt to taste
- Pepper – a pinch
- Extra virgin olive oil – 3 tablespoons
- Lemon juice – 3 teaspoons
The broccoli we need cold, so you have to cook it, several hours in advance or have it already booked in the fridge. Other vegetables can be eaten raw, the broccoli is somewhat hard so we cook it. You can do it in the fast pot adding a little water (about 6 tablespoons), program the pot 2 minutes. Once the cooking time has finished let it rest until we can open the pot.
Another option is to cook the broccoli in the microwave. In a microwave-safe container add 3 tablespoons of water and program 5 minutes at maximum power. Then let it sit in the microwave for a few minutes. This method is very simple and the vegetables lose fewer nutrients. Once we have it cooked, we will let it cool and then to the fridge.
For the salad cut the broccoli into small pieces and add them to a salad bowl. Peel and cut sliced onion, bell pepper in taquitos or ‘brunoise’. Combine these ingredients with broccoli.
Cut onion and add the grated cheese and season with salt and pepper.
To make the dressing: Take a bowl and combine the two ingredients and mix. Then sprinkle the salad with this vinaigrette. Mix so that all the ingredients are impregnated with the flavor.
Notes and tips
If you add grilled chicken breast to this salad, you will have a unique dish, rich in proteins but light. Did you like the recipe? You may also be interested in this Carrot cream recipe.
Calories and nutrients of broccoli
Broccoli is from the same family as cauliflower, cabbage or turnips, cruciferous . All these vegetables are a source of nutrients, very rich in water and low in calories. In particular, broccoli has 34 calories. Stresses the contribution of vitamin C broccoli 100 mg, this means almost twice that of lemons that has 55 mg. They are also rich in vitamin A, with 143 mg. They provide vitamin B3 or niacin, 1.52 mg. With respect to minerals, broccoli has a good dose of calcium 58 mg, also provides 0.86 mg of iron, 19 mg of magnesium and 65 mg of phosphorus.
The consumption of broccoli is recommended at any age for its great contribution of benefits. For example, fiber has 3 grams and antioxidants. Broccoli is rich in flavonoids such as kaempferol or quercetin. It also has carotenoids of vitamin A, such as lutein or zeaxanthin. Did you know that eating broccoli on a regular basis decreases the risk of ulcer? Research has found that a substance present in broccoli ‘sulforaphane’ has antibiotic effects to fight the bacterium that causes ulcers helicobacter pylori.
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