This delicious Vegan Broccoli Salad is not only delicious but also healthy and filling. I served it with a creamy basil dressing that has avocado and lemon.
It is a great salad for detoxing, especially for someone on phase 1 of the candida diet (omit maple syrup). I enjoyed the combination of broccoli with creamy avocado and the crunchy sunflower seeds. This salad was very enjoyable, and can’t wait to make it again.
Broccoli contains phytochemicals, such gluconasturtiin, glucoraphanin, and glucobrassicin. These all assist the body in neutralizing and removing toxins.
Broccoli is also beneficial in preventing cancer by boosting the immune system, reducing inflammation in the body, lowering cholesterol, preventing heart disease, and improve digestion.
FOR THE FULL LIST OF INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.
Originally published April 14th, 2015.
What Is Broccoli?
Broccoli is a dark green vegetable that you can easily find at any grocery store. It has small florets that resemble miniature trees.
Broccoli comes from the cabbage family and is a distinct cousin of cabbages and cauliflowers. However, unlike these vegetables, broccoli is not a naturally occurring vegetable.
This delicious and super healthy vegetable is actually man-made! Well, not entirely, of course; but when a specific plant is grown in a strict environment under certain conditions, you get broccoli.
Broccoli dates back to the 6th century. It is said to have originated first in the Roman Empire. However, it wasn’t until the 18th century that this vegetable made it to the rest of Europe.
Today it is among the most widely used vegetables. You can eat it raw and cook it as well. Furthermore, it is readily available in a fresh form, as well as frozen form.
Broccoli Nutrition Facts
Broccoli is mostly comprised of water and fiber, with lots of vitamins and minerals. With its nutritional profile, it is no wonder that this vegetable is a common household favorite.
It is an extremely dense source of vitamin K, which is vital in blood clotting and wound healing. In fact, one cup of broccoli includes as much as you’ll need in a day.
Since broccoli has so much fiber while being low in calories, it is a great menu addition to anyone trying to lose weight. It will keep you full while not providing any empty calories.
Fiber is also essential for digestion and possibly helping to prevent type 2 diabetes. Broccoli, along with other cruciferous veggies, is also thought to help improve heart health.
For those on blood thinners such as Coumadin (warfarin), consult your medical professional before making changes to your diet, especially concerning vitamin K intake.
Avocado Nutrition Facts
Avocados are found in guacamole, sushi, avocado toast, and sliced on salads and sandwiches. You can also find avocados in milkshakes, smoothies, creamy desserts, sauces, and baked as a snack.
Avocados not only so versatile but also so often eaten, because of their dense nutrition. They are a high-fat food, but they are full of essential fats that your body needs. Despite being high in fat, avocados have no cholesterol. Oleic acid, a type of fatty acid found in avocado, is actually good for heart health.
Avocado also has many vitamins and minerals, in particular lots of vitamin K, which is needed for blood clotting and potassium, essential for cell and heart function.
Lastly, and perhaps surprisingly, avocados also have lots of fiber. One serving of avocado has 27% of the recommended daily intake of fiber, which helps with digestion and keeping you full.
With avocados having all of these benefits, plus many more, I believe it is well-deserving of its superfood and trendy status.
How To Pick Broccoli?
If you are buying fresh broccoli, you’ll want to get a good one. Get your hands on the vegetable when it is at its peak. This is when you will get fresh, vibrant, and perfect vegetables.
Look for broccoli that is firm to touch. The color should be vibrant, fresh, and green. Ignore the ones that have brown patches on them.
Moreover, the individual buds should be tight and if you see them opened, don’t choose that one. It is best to purchase organic broccoli.
How To Pick An Avocado?
Having a ripe avocado is the most important part of any dish where avocado is the main event. Unripe avocados are technically ok but have a weird flavor, in my opinion. They are also watery when blended or mashed. On the contrary, ripe avocados have a mellowly sweet flavor.
When choosing, pay attention to the appearance of the avocado fruit. Since avocados ripen very slowly, when buying an avocado that you do not plan to eat right away, choose the fruit that is hard and heavy. It will ripen at room temperature within two days.
The peel should be intact, clean, and not have any spots or cracks. The presence of dark spots is a clear sign of overripe avocados. The ripe fruit from pressing with a finger should be slightly pressed, so it is soft but not mush.
Vegan Broccoli Salad Recipe
- Broccoli Florets
- Olive Oil
- Red Onion
- Sunflower Seeds
Avocado Dressing Recipe
- Lemon Juice
- Olive Oil
- Maple Syrup (Optional)
- Cayenne Pepper
How To Make Broccoli Salad?
- Preheat the oven to 400°F. Line a baking sheet with parchment paper, and set it aside.
- Place the broccoli florets in a large bowl, and toss with the olive oil. Place the broccoli florets in a single layer on the prepared baking sheet, and bake for 20 minutes or until the broccoli is tender. You can also make frozen Air Fryer Roasted Broccoli.
- While the broccoli is roasting, prepare the dressing. In a high-speed blender, add all the dressing ingredients and process until smooth.
- When the broccoli is finished roasting, remove it from the oven and transfer it into a large bowl. Add the avocado, onion, and sunflower seeds. Stir in dressing to coat, and serve immediately.
Note: You can also steam broccoli florets instead of roasting. Wash florets and add to a pot of boiling water, cook for 2-3 minutes until tender, drain and submerge in an ice bath to stop the cooking processing then proceed with the recipe.
Vegan Broccoli Recipes
- Broccoli Rice Casserole
- Tofu Broccoli Skillet
- Vegan Broccoli Cheese Soup
- Broccoli Hummus
- Roasted Sweet Potato Broccoli Salad
- Curry Quinoa Broccoli Recipe
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- Energy: 226 kcal / 945 kJ
- Fat: 21 g
- Protein: 4 g
- Carbs: 11 g
- Preparation: 5 min
- Cooking: 20 min
- Ready in: 25 min
- For: 4 servings
- 4 cups broccoli florets
- 2 teaspoons olive oil
- 1/2 avocado, chopped
- 1/4 teaspoon salt
- 1/4 cup red onion, chopped
- 2 tablespoons sunflower seeds
Creamy Avocado Basil Dressing
- Preheat the oven to 400°F. Line a baking sheet with parchment paper, and set aside.
- Place the broccoli florets in a large bowl, and toss with the olive oil and salt. Place the broccoli florets in a single layer on the prepared baking sheet, and bake for 20 minutes or until the broccoli is tender.
- While the broccoli is roasting, prepare the dressing. In a high speed blender, add all the dressing ingredients and process until smooth.
- When the broccoli is finished roasting, remove it from the oven and transfer into a large bowl. Add the avocado, onion, and sunflower seeds. Stir in dressing to coat, and serve immediately.