Thursday, Nov 21, 2024

Vegan Broccoli Salad


close up on vegan broccoli salad tossed in creamy dressing and topped with almonds in a large white bowl.


This is the most delicious Vegan Broccoli Salad and it makes a perfect side dish for potlucks! With a creamy homemade dressing, the salad can be prepped in less than 30 minutes.




vegan broccoli salad tossed in creamy dressing and topped with almonds in a large white bowl.


This is the best Vegan Broccoli Salad recipe! This classic potluck dish is taken up a notch, tossing fresh broccoli, cabbage, dried cranberries, seeds, and nuts in a deliciously creamy cashew salad dressing. Your guests won’t even know it’s vegan!

What makes this vegan broccoli salad recipe so special (besides the dressing) is the wide variety of irresistible textures. Sliced almonds add a satisfying crunch, broccoli and cabbage are crisp and refreshing, and dried cranberries give every bite a pop of tartness. The creamy and tangy homemade dressing is the perfect finishing touch, giving this salad a distinct richness that will keep you going back for more.

Keep this recipe in your back pocket when you want your guests to actually be excited by the salad on their plates! Serve it with even more vegan potluck or barbecue recipes, like Vegan Chicken Salad and Vegan BBQ Sandwiches, and enjoy!




vegan broccoli salad tossed in creamy dressing and topped with almonds in a large white bowl.


Ingredients needed (with substitutions)

  • Broccoli – Of course! The raw broccoli is chopped into bite-sized pieces before it’s tossed with the rest of the ingredients and dressing. Try to use the freshest broccoli you can find, with tight, dark green buds and bright green stems.
  • Red cabbage – The cabbage is sliced very thinly to give this salad a crispy and refreshing crunch. Feel free to use chopped baby kale instead, or a mix of both. Or leave it out and use all broccoli.
  • Red onion
  • Dried cranberries – Dried fruit is a must-have in broccoli salad recipes because it adds a pop of sweet and tart flavors. Golden or brown raisins would work well as a substitute.
  • Pepitas
  • Almonds – Or you can use pistachios, walnuts, or another nut you have on hand. If you have an aversion to nuts, use sunflower seeds instead.
  • Cashews – Raw cashews are soaked in hot water, then blended with lemon juice and water to make the base of the creamy broccoli salad dressing. For a nut free salad dressing, replace the cashews with 1 cup of my Vegan Tofu Mayonnaise (or store bought vegan mayo) and omit the water and lemon juice from the recipe. No need for a blender, either – just mix in a bowl!
  • Lemon juice – To brighten up the cashew cream.
  • Apple cider vinegar – For the salad dressing. Leave out if you really dislike the taste of vinegar.
  • Maple syrup
  • Salt
  • Turmeric – Just a pinch of ground turmeric gives the salad dressing a rich, golden color.
  • Water



ingredients for vegan broccoli salad together in a large white bowl.


How to make vegan broccoli salad

Find the complete recipe with measurements in the recipe card below.

Make the salad dressing by blending the soaked cashews with lemon juice, apple cider vinegar, maple syrup, salt, turmeric, and water. Blend on high until it’s very smooth and creamy.




a creamy yellow salad dressing in a large blender.


Next, add the chopped broccoli, sliced cabbage/baby kale, red onion, dried cranberries, pepitas, and almonds to a large salad bowl.

Pour the creamy dressing into the bowl, then toss to coat. Place the salad in the fridge to chill for 30 minutes before serving. Enjoy!




the ingredients for vegan broccoli salad with yellow creamy dressing poured on top in a large white bowl.


Serving suggestions

Broccoli salad is the ultimate side dish you can serve next to roasted vegetables, watermelon salad, potato salad, and other delicious sides. Pair it with jackfruit pulled pork sandwiches, veggie burgers, vegan kebabs, or baked BBQ tofu for the main dish, and enjoy!

Tips and tricks

  • Because the broccoli is served raw, make sure to wash it really, really well before you get started. And remember to dry it in a salad spinner or with paper towels to help the dressing stick.
  • Cut the broccoli into even bite-sized pieces that are easy to eat.
  • Always chill the assembled salad for at least 30 minutes before serving. This gives all of the flavors time to mingle together, leaving you with an extra tasty salad.
  • Other mix-ins you can add to broccoli salad are sliced grapes, cauliflower florets, diced apples, crumbled tofu bacon, crumbled vegan feta, sliced fennel, shredded vegan cheese, shredded carrots, or sliced radishes.

How to store broccoli salad

Unlike leafy green salads, the broccoli salad won’t lose many of its wonderful textures as it sits. The leftovers keep for up to 3 or 4 days when they’re stored in an airtight container in the fridge.




using a wood spoon to scoop up a bite of vegan broccoli salad.


Want more vegan salads?

  • Pesto Pasta Salad
  • Chickpea Salad
  • Watermelon Arugula Salad
  • Jennifer Aniston Salad
  • Quinoa Salad with Chickpeas



close up on vegan broccoli salad tossed in creamy dressing and topped with almonds in a large white bowl.


Print

Vegan Broccoli Salad

This is the most delicious Vegan Broccoli Salad and it makes a perfect side dish for potlucks! With a creamy homemade dressing, the salad can be prepped in less than 30 minutes.
Course Salad
Cuisine American
Prep Time 30 minutes
Chilling time 30 minutes
Total Time 1 hour
Servings 10 servings
Calories 198kcal
Author Nora Taylor

Ingredients

Broccoli Salad

  • 8 cups chopped broccoli about 3 heads
  • 2 cups shredded red cabbage or baby kale
  • 1/3 cup diced small red onion
  • 1/2 cup dried cranberries
  • 1/4 cup pepitas
  • 1/4 cup sliced almonds

Dressing

  • 1 1/2 cups raw cashews
  • 2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 3 tablespoons pure maple syrup
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 3/4 cup water

Instructions

Prepare the dressing

  • Heat up 3-4 cups of water in a tea kettle or pot. Once boiling, pour over the cashews in a bowl or glass measuring cup. Let them soak for 5 minutes.
  • Drain the cashews, discard the soaking water and add to a high powered blender. Add the lemon juice, apple cider vinegar, maple syrup, salt, turmeric and fresh water. Blend on high until very smooth and creamy. Set aside.

Assemble the salad

  • In a large bowl, combine the chopped broccoli, baby kale, red onion, dried cranberries, pepitas and sliced almonds. Pour the prepared dressing over and mix well with a large spoon until everything is coated.
  • Refrigerate for at least 30 minutes before serving to let the flavors mingle. Enjoy! Leftovers will keep for 3-4 days in a covered container in the refrigerator.

Notes

  1. May use a mix of baby kale and red cabbage, or leave out and use all broccoli.
  2. You could use a mix of broccoli and cauliflower instead of all broccoli.
  3. Nut free – Feel free to leave out the almonds (and pepitas) if needed. Could use sunflower seeds instead for crunch. Also use vegan mayo that is nut free instead of the cashew dressing.
  4. To make the dressing with vegan mayo instead of raw cashews as the base, use 1 cup of vegan mayo and omit the cashews, water and lemon juice. Simply whisk in a small bowl.

Nutrition

Serving: 1of 10 servings | Calories: 198kcal | Carbohydrates: 23g | Protein: 7g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 208mg | Potassium: 462mg | Fiber: 4g | Sugar: 11g | Vitamin A: 653IU | Vitamin C: 77mg | Calcium: 66mg | Iron: 2mg
By: Nora
Title: Vegan Broccoli Salad
Sourced From: www.noracooks.com/broccoli-salad/
Published Date: Tue, 30 May 2023 14:24:00 +0000

Eating a plant-based diet is becoming more popular as people become increasingly health conscious. At Paleovsketo.com, we offer comprehensive nutritional guidance to help you live your best life. We have a wealth of information on various diets, such as paleo, keto, plant-based, mediteranian and intermittent fasting - all tailored toward optimizing your health and wellbeing.





Our platform helps bridge the disconnect between reliable research and implementation - making wellness accessible to all by providing education, inspiration and empowerment every step of the way. We believe that together, we can make a real difference in the lives of others; after all, healthy eating is not just about the food - it's an attitude of self-care that radiates throughout our daily walks of life. We encourage you to join us in our mission: connect with us through stories, passions and recipes; here at Paleovsketo.com, there will always be something new waiting for you!


If you'd like to collaborate with us on any project or would like further information about what we do - please feel free to contact us directly at [email protected]! Let's embark on this journey together towards healthier living with confidence, grace and integrity!



Frequently Asked Questions

Can a plant-based diet reduce the risk of chronic diseases?

Due to its numerous health and environmental advantages, the plant-based diet has gained popularity in today's world. It is a diet that includes a lot of fruits, vegetables as well whole grains, legumes, nuts, seeds, and removing or greatly reducing animal proteins such as milk and meat. The benefits of a plant-based lifestyle include better heart health, improved digestion, energy levels and reduced stress hormones. It is possible to get sufficient protein by following a plant based diet.


Are there any celebrities or athletes that advocate for a plant diet?

Yes, many athletes and celebrities support a plant-based diet. Kyrie Irving is a NBA player. Lewis Hamilton is a Formula 1 World Champion. Natalie Portman is an actress. Meghan Trainor is a singer. Kenneth Farrow is the NFL running back. Each of them have chosen the vegetarian/vegan lifestyle because it was best for them and have had impressive achievements in their respective fields, whether they are athletes or artists. Actress Alicia Silverstone wrote a book called Kind Diet about her experience with veganism. Novak Djokovic is a professional tennis player. He credits his remarkable habit of eating only organic vegan foods during competitions with his career success. All four professional athletes report significant benefits, such as increased energy and faster recovery from injuries. Plant-based diets are a powerful tool to improve athleticism, as demonstrated by the success stories.


Is it possible to get enough protein from a plant-based diet.

Yes, you can get enough proteins from a plant-based diet. Legumes, nuts, seeds, and grains can provide amino acids to build muscle and stay healthy. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. Combining legumes and grains with vegetables such as spinach, broccoli, and kale can provide sufficient protein to ensure adequate nutrition. Plant-based proteins have lower saturated fat than animal proteins. This is beneficial for maintaining long-term hunger between meals. Additional nutrients such as omega-3 fatty acids can be added to plant-based diets through the addition of flaxseeds (chia seeds), walnuts, and hemp seeds.


What is the difference between a plant-based and vegan diet?

No, a plant-based diet is not the same as a vegan diet. A plant-based diet is an eating plan that focuses on mainly consuming fruits, vegetables, legumes, nuts and seeds, and whole grains. This eating pattern typically eliminates or dramatically reduces the consumption of animal products such as meat or dairy, but small amounts of animal proteins may be included. Veganism is an ethical lifestyle that emphasizes a plant-based diet. It also avoids cosmetics and clothing made from animal products. Although vegans may also choose to adopt a plant based diet as part their lifestyle, they are separate concepts.


What are the advantages of a plant based diet?

A plant-based diet can lead to improved heart health, digestive health, energy levels, lower stress hormones, potential environmental protection, and better overall health. The following plant-based proteins can be found: legumes beans, whole grains and nuts. Plant-based diets contain vitamins, minerals, antioxidants and other beneficial compounds. They can help prevent cell damage from inflammation, oxidative damage, and other chronic illnesses like cancer. A higher intake of fruits and vegetables may increase fiber intake. This can help feed the gut bacteria and improve digestion. Research shows that a plant based diet may be able to improve moods by reducing stress hormones. Alternatives to factory farming are also becoming popular, such as switching away from animal protein.


Statistics

  • In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
  • In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)

External Links

who.int

pcrm.org

doi.org

pubmed.ncbi.nlm.nih.gov

How To

How do I meal prep for a plant based diet?

Preparing vegan meals from plants allows you to cook your meals quickly and efficiently. It requires some planning and preparation, but it can help save you time while promoting healthy eating habits. It's easier to adhere to a healthy diet when meals are prepared in advance. You also have more time to do other activities, such as exercise and relaxation, since you don't need to make everything from scratch every day.

The key to successful plant-based meal prepping is prioritizing variety and emphasizing whole foods like fruits, vegetables, nuts, seeds, and legumes. Try selecting different ingredients each week with various colors for better nutrition - for example, spinach for greens, purple carrots for orange/reds and brown rice for complex carbohydrates. Every meal should have a balanced ratio of fiber and protein. It all depends on the individual's dietary needs.

Use a slow cooker, multi-cooker, or multi-cooker, to optimize your meal prep efficiency.

It is possible to make meal prep for a plant-based lifestyle easy and fun by following a few steps. You can start by making a grocery store list of the recipes you will be using. Local farmers' markets and health food shops are great places to find fresh produce, as well as other quality ingredients. It's also important to allow enough time for food preparation. This will save you both time and money. Utilizing appropriate storage equipment additionally helps so food remains fresh until needed.

Plant-based meal prepping allows one to eat well regardless of how busy they are. Individuals can achieve their nutritional goals by taking the guesswork away from healthy eating.




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