Cauliflower and broccoli salad, in addition to a pleasant taste and ease of preparation, is distinguished by the presence of a huge amount of nutrients: vitamins, minerals and other essential microelements for the body, which makes this dish indispensable on the table both on weekdays and on holidays.
Cauliflower is a type of cabbage that is rich in trace elements and vitamins. As part of the predominant vitamins C and K, which are necessary for the normal functioning of the connective and bone tissue, as well as for the healthy work of the kidneys.
The content of vitamin A broccoli - a record among cabbage plants. For example, cabbage contains 0.3% vitamin A (3 µg per 100 grams of product), and broccoli - 42.9% (386 µg). The norm for the body is 900 micrograms per day.
The benefits and harm of cold vegetable dishes
Cauliflower and broccoli are considered dietary products.that are rich in all sorts of elements in its composition, namely:
- vitamins A, B, C;
- fiber;
- protein;
- iron;
- calcium;
- iodine;
- as well as all sorts of natural acids.
Thus, the salad of these vegetables will help reduce the level of harmful cholesterol, strengthen blood vessels, have an anti-inflammatory effect, and will also be an excellent prevention of colds.
However, it should be remembered that in the use of cabbage, like any other product, moderation is important.
This dish is contraindicated in the following cases: with spasms and irritation of the intestines, with gastritis with high acidity, with a peptic ulcer, gout and high pressure, as well as allergies and those who suffer from intolerance to any of the components.
The energy value:
- caloric content - 61 kcal;
- proteins - 3 g;
- fat - 3 grams;
- carbohydrates - 6 grams.
Step by step cooking instructions with photos
There are many recipes for broccoli and cauliflower salads.. Below are step-by-step instructions for making some of them with a photo.
First of all, you need to prepare in advance both types of cabbage, washing and dividing them into small inflorescences for convenience.
Classic way
Ingredients:
- two kinds of cabbage — broccoli and cauliflower — 200 grams each;
- fresh greens - one bunch;
- one jar of green peas;
- olive oil - 1-2 tablespoons;
- salt and spices to taste.
Cooking method:
- Boil vegetables in salted water for 15 minutes, remove and cool (how to cook cauliflower and broccoli, read here).
- Transfer to a salad bowl, add green peas and greens, mix everything, then pour in olive oil, add spices and salt and mix again.
Salad can be prepared in a slightly different way by adding sweet corn instead of green peas, and olive oil can be replaced with mayonnaise or sour cream, which will give the dish a completely new taste.
Alternative with crab sticks
Ingredients:
- cabbage mixture of cauliflower and broccoli, you can take frozen - 1 package;
- crab sticks - one pack;
- four hard-boiled chicken eggs;
- 1-2 tablespoons sour cream and mayonnaise or plain yogurt;
- fresh greens;
- salt spices to taste.
Cooking method:
- Fry frozen vegetables in a frying pan lightly to thaw, then add a little water and simmer until cooked, for 15 minutes. Cool it down. Grind lightly if necessary.
- Cut the finished cabbage, crab sticks, eggs and fresh greens, pour sour cream with mayonnaise or yogurt, salt and mix thoroughly.
An alternative way is to add celery, carrots and canned green peas to the main ingredients, filling with light mayonnaise mixed with lemon juice and dried herbs.
Variety with ginger-garlic sauce
Ingredients:
- cabbage of both types - 200 gr;
- cherry tomatoes - 5-7 pieces;
- Bulgarian pepper - 1 piece;
- Ginger grated or finely chopped - 1-2 tablespoons;
- garlic - 3-4 cloves;
- olive oil - a pair of spoons;
- butter - about half a pack;
- spicy salt.
Cooking:
- Put olive oil on a small fire, add ginger, simmer for about 5 minutes.
- Add crushed garlic and butter. Ensure that the oil melts, but does not boil.
- Salt-pepper to taste and cool. Refueling is ready.
- Cut all the vegetables, boil the cabbage and slightly chop its inflorescences if needed (you can learn about how much broccoli you need to cook to make it tasty and healthy).
- Pour the cooked sauce and mix well.
Peanut-vegetable food
What is needed:
- broccoli and cauliflower - half a fork of each type;
- a glass of walnuts;
- three cloves of garlic;
- mayonnaise - a pair of spoons for dressing;
- greens, salt, pepper to taste.
How to cook:
- Boiled cabbage beforehand is separated from solid stems and cut not too small.
- Chop the nuts, also not too shallow.
- Season with mayonnaise and crushed garlic, salt and mix and leave to soak for several hours in the refrigerator.
- When the dish is marinated, add fresh herbs.
You can diversify the dish by incorporating salted cheese in it, and instead of mayonnaise, take sour cream or unsweetened yogurt.
Variation with apple and almond
Ingredients Required:
- 200 grams of broccoli and cauliflower;
- one big apple;
- a handful of almonds;
- almond and olive oil - 2 tablespoons;
- salt, spices.
Cooking method:
- Boil the cabbage, then cool and chop.
- Chop the almonds. Cut an apple.
- Mix olive and almond oil by adding sea salt or spicy salt.
- Mix all the ingredients, seasoning with a mixture of oils and seasonings.
Cheese and Radish
What is necessary:
- halves of medium cabbages of two kinds - cauliflower and broccoli;
- grated cheese grated - 50 g;
- radish - 2 small pieces;
- cream or plain yogurt - one pack;
- fresh herbs and salt to taste.
How to cook:
- Boil cabbage 10-15 minutes, divided into small florets. If the stems are too hard - cut them.
- Cut the radish, shift into a salad bowl and mix with the cabbage.
- Sprinkle with cheese, pour cream, salt and pepper and mix again.
The dish can also be prepared using olive oil instead of yoghurt and adding pine nuts to the finished salad.
Hearty Chicken Dish
Ingredients:
- two types of frozen cabbage packaging 500 gr (how to make a dish of frozen cauliflower and broccoli, read here);
- one average chicken fillet;
- fresh or frozen mushrooms - 300 g;
- several pickled cucumbers;
- mayonnaise;
- salt-pepper-spices.
Cooking method:
- Cabbage fry in a pan until cooked, and fry mushrooms (how to cook broccoli cabbage quickly and tasty in the pan, you can find here).
- Boil the chicken and cut it into squares.
- Cut all the vegetables, send all the ingredients in a salad bowl, season with mayonnaise and salt and mix.
The second cooking option: prepare the cabbage in the same way and chop, chop the chicken, put everything in a salad bowl, sprinkle with grated cheese and fill with mayonnaise.
Several light and fast variations:
- Boil cabbage, mix with green peas and corn, add cheese and Iberg lettuce leaves. Season with olive oil with herbs and seasonings.
- Boiled eggs, corn, crab sticks and both types of cabbage mix, fill all with yogurt.
- Broccoli and cauliflower cabbage pour olive oil with crushed garlic.
Innings
Serve such nourishing and healthy salads as a side dish for white fish, as well as a snack before the main course. Highly well, if the salad will stand some time in the cold and thoroughly soaked before serving. It needs to be chilled.
Cauliflower and broccoli salad can be prepared in many ways, making it light and dietary, nutritious and nutritious, or even sweet, if you use honey and apples, but it always remains amazingly tasty and healthy.
