This cauliflower and broccoli salad is a delightful mix of crunchy, fresh vegetables, savory bacon, and creamy dressing. It's a versatile dish that can be served on its own as a healthy meal or as a side dish to complement a variety of main courses. The combination of flavors and textures is sure to please the palate, while the use of lite mayonnaise and low fat greek yogurt in the dressing adds a touch of indulgence without going overboard on calories.
Most ingredients in this recipe are common and easily found in your local supermarket. However, you might need to pay extra attention to the colby jack cheese and sunflower seeds. Colby jack cheese is a semi-hard cheese with a mild flavor that blends well with the vegetables, and it's typically found in the dairy section. Sunflower seeds are usually located in the nuts and seeds aisle. They add a pleasant crunch and are rich in healthy fats.
Cauliflower and Broccoli Salad Ingredients
Broccoli florets: These are the green tree-like parts of the broccoli stalk. They're packed with vitamins C and K, and provide a great crunch.
Cauliflower florets: Similar to broccoli florets, but white in color. They're tender and have a mild, slightly sweet flavor.
Red onion: Adds a bit of spice and brightness to the salad.
Bacon: Gives the dish a savory, smoky flavor. Go for thick-cut bacon if possible.
Colby jack cheese: A mild, slightly sweet and creamy cheese that adds depth to the salad.
Almonds: They add a nutty flavor and extra crunch. You can use either whole almonds or slivered.
Sunflower seeds: Small but packed with nutrients. They provide a distinctive crunch and a slightly nutty flavor.
Mayonnaise: Creates the creamy base of the dressing.
Greek yogurt: Adds a tangy flavor and creaminess to the dressing without extra fat.
Lemon juice: Gives the dressing a bright, citrusy note.
Sugar: Balances out the acidity of the lemon juice in the dressing.
One reader, Elise Shuman says:
This cauliflower and broccoli salad recipe is a game-changer! The combination of fresh veggies, crispy bacon, and creamy dressing is simply divine. It's a perfect blend of flavors and textures. Plus, it's so easy to make. I highly recommend trying it out!
Key Techniques for Making Cauliflower and Broccoli Salad
How to prepare broccoli and cauliflower: Cut the broccoli and cauliflower into bite-sized florets, discarding any tough stems. Wash the florets thoroughly and pat them dry.
How to cook bacon: In a skillet over medium heat, cook the bacon until crispy. Once done, transfer the bacon to a paper towel-lined plate to drain excess grease. Once cooled, crumble or chop the bacon into small pieces.
How to toast almonds and sunflower seeds: In a dry skillet over medium heat, add the almonds and sunflower seeds. Toast them, stirring frequently, until they turn golden brown and become fragrant. Be careful not to burn them.
How to make the dressing: In a small bowl, whisk together the lite mayonnaise, low-fat Greek yogurt, lemon juice, sugar, salt, and pepper until well combined. Adjust the seasonings to taste.
How to assemble the salad: In a large bowl, combine the prepared broccoli, cauliflower, red onion, bacon, colby jack cheese, almonds, and sunflower seeds. Pour the dressing over the salad and toss until all the ingredients are evenly coated.
How To Make Cauliflower Broccoli Salad
Crisp florets give a nice crunch to this cauliflower broccoli salad, a healthy side dish tossed in a dressing of mayonnaise, yogurt, and lemon juice.
Serves:
Ingredients
- 2cupsfresh broccoli florets
- 2cupsfresh cauliflower florets
- ½red onion,chopped
- ½lbbacon,cooked and chopped
- 1cupcolby jack cheese,shredded
- ⅓cupalmonds,slivered
- ¼cupsunflower seeds
For Dressing:
- ½cuplite mayonnaise
- ½cupGreek yogurt,low fat
- 2tbsplemon juice
- 1tbspsugar
- ¼tspsalt
- ⅛tsppepper
Instructions
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In a large bowl, add the broccoli, cauliflower, onion, bacon, cheese, almonds and sunflower seeds.
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In a small bowl, whisk the mayonnaise, Greek Yogurt, lemon juice, sugar, salt and pepper. Pour over the salad and toss until coated.
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Serve and enjoy!
Nutrition
- Calories: 311.64kcal
- Fat: 26.18g
- Saturated Fat: 8.71g
- Trans Fat: 0.04g
- Monounsaturated Fat: 9.75g
- Polyunsaturated Fat: 5.91g
- Carbohydrates: 8.76g
- Fiber: 1.56g
- Sugar: 4.36g
- Protein: 11.65g
- Cholesterol: 36.78mg
- Sodium: 414.94mg
- Calcium: 160.24mg
- Potassium: 293.34mg
- Iron: 0.83mg
- Vitamin A: 73.36µg
- Vitamin C: 31.51mg
Crucial Technique for Perfecting This Salad Recipe
When preparing the broccoli and cauliflower for this salad, ensure that you cut them into small, bite-sized florets. This not only makes the salad easier to eat, but also allows the dressing to coat each piece more evenly, resulting in a more flavorful dish. Additionally, when cooking the bacon, aim for a crispy texture. This will add a delightful crunch to the salad, contrasting nicely with the softer vegetables. Lastly, consider toasting the almonds and sunflower seeds before adding them to the salad. This will enhance their nutty flavor and add another layer of crunch to the dish.
Time-Saving Tips for Preparing This Salad Recipe
Prep ahead: Chop and store the broccoli, cauliflower, and onion in advance to save time on the day of making the salad.
Use pre-cooked bacon: Utilize pre-cooked bacon to cut down on cooking time and simplify the preparation process.
Batch prep: Consider batch-prepping the dressing in advance and storing it in the refrigerator for quick and easy assembly when needed.
Pre-shredded cheese: Opt for pre-shredded colby jack cheese to eliminate the need for grating, saving valuable time during preparation.
Quick toast: Purchase pre-toasted almonds and sunflower seeds to skip the toasting step and streamline the salad-making process.
Efficient assembly: Organize all the ingredients and tools in advance to ensure a smooth and efficient assembly process when making the salad.
Multi-task: While preparing the salad, multitask by cooking the bacon and preparing the dressing simultaneously to save time and increase efficiency.
Prep in bulk: Consider preparing a larger quantity of the salad ingredients and storing them for future use, reducing the need for frequent preparation.
Substitute Ingredients For Cauliflower Broccoli Salad Recipe
fresh broccoli florets - Substitute with broccolini: Broccolini is a hybrid of broccoli and Chinese kale, with a milder flavor and tender texture, making it a great substitute for broccoli florets in salads.
fresh cauliflower florets - Substitute with Romanesco cauliflower: Romanesco cauliflower has a similar taste and texture to regular cauliflower but with a visually striking appearance, adding an interesting twist to the salad.
red onion - Substitute with shallots: Shallots have a milder flavor compared to red onions and add a subtle sweetness to the salad without overpowering the other ingredients.
bacon - Substitute with smoked turkey or chicken bacon: Smoked turkey or chicken bacon provides a similar smoky flavor and crispy texture while being a leaner and healthier alternative to traditional bacon.
colby jack cheese - Substitute with sharp cheddar cheese: Sharp cheddar cheese offers a more pronounced flavor, adding a bold and tangy element to the salad.
almonds - Substitute with cashews: Cashews provide a creamy texture and a slightly sweet, buttery flavor, complementing the other ingredients in the salad.
sunflower seeds - Substitute with pumpkin seeds: Pumpkin seeds offer a nutty flavor and a satisfying crunch, enhancing the texture and taste of the salad.
lite mayonnaise - Substitute with Greek yogurt: Greek yogurt can be used as a healthier alternative to mayonnaise, providing a creamy consistency and tangy flavor to the dressing.
low fat greek yogurt - Substitute with plain yogurt: Plain yogurt can be used as a substitute for low-fat Greek yogurt, offering a similar tangy flavor and creamy texture for the dressing.
lemon juice - Substitute with white wine vinegar: White wine vinegar provides a slightly milder acidity and a fruity undertone, adding a refreshing zing to the dressing.
sugar - Substitute with honey: Honey can be used as a natural sweetener, imparting a delicate sweetness to the dressing while also adding depth of flavor.
salt - Substitute with sea salt: Sea salt offers a clean, briny flavor and a subtle crunch, enhancing the overall seasoning of the salad dressing.
pepper - Substitute with smoked paprika: Smoked paprika adds a smoky depth and a hint of spice, elevating the flavor profile of the salad dressing.
Presentation Tips for a Stunning Salad
Elevate the salad ingredients: Begin by meticulously arranging the fresh broccoli and cauliflower florets in an artful manner, creating a visually appealing base for the salad.
Incorporate color and contrast: Introduce vibrant hues by incorporating the red onion and crispy bacon, strategically placing them to create a visually stunning contrast against the green and white vegetables.
Highlight the cheese: Grate the colby jack cheese and sprinkle it delicately over the salad, ensuring that it is evenly distributed to add a rich and creamy element to the dish.
Garnish with nuts and seeds: Sprinkle the almonds and sunflower seeds over the salad, adding a delightful crunch and a touch of earthy flavor to the presentation.
Drizzle the dressing with precision: Using a steady hand, carefully drizzle the creamy mayonnaise and greek yogurt dressing over the salad, ensuring that it cascades elegantly over the ingredients.
Emphasize attention to detail: Pay close attention to the placement of each element, ensuring that every component is thoughtfully arranged to create a visually stunning and appetizing presentation.
Essential Kitchen Tools for Making This Salad
Cutting board: A flat surface used for cutting and preparing ingredients.
Chef's knife: A versatile kitchen knife used for chopping, slicing, and dicing ingredients.
Mixing bowl: A bowl used for combining ingredients and mixing salads or dressings.
Whisk: A kitchen tool used for blending and mixing ingredients together.
Frying pan: A flat-bottomed pan used for frying, searing, and sautéing ingredients.
Food processor: A kitchen appliance used for chopping, blending, and pureeing ingredients.
Small bowl: A smaller-sized bowl used for mixing and preparing dressings or sauces.
Measuring cups and spoons: Tools used for accurately measuring ingredients for recipes.
Spatula: A kitchen tool with a broad, flat, flexible blade used for lifting and turning ingredients.
Grater: A tool used for grating cheese or vegetables.
Cutting knife: A sharp knife used for precise cutting and slicing of ingredients.
Salad spinner: A kitchen tool used for washing and drying salad greens.
Storage and Freezing Guidelines for Leftover Salad
- To store the cauliflower and broccoli salad, place it in an airtight container and refrigerate for up to 3-4 days. The flavors will meld together beautifully, making it even more delicious the next day!
- If you want to keep the salad crisp and fresh, store the dressing separately and toss it with the vegetables just before serving. This will prevent the broccoli and cauliflower from getting soggy.
- For longer storage, you can freeze the salad without the dressing. Place the salad ingredients in a freezer-safe container or bag, removing as much air as possible. Freeze for up to 2-3 months.
- When ready to serve the frozen salad, thaw it overnight in the refrigerator. Once thawed, drain any excess liquid and toss the salad with the prepared dressing.
- If you have leftover salad that has already been mixed with the dressing, you can still freeze it, but the texture of the vegetables may change slightly upon thawing. It's best to consume the dressed salad within a month of freezing for optimal taste and texture.
Interesting Trivia About Cauliflower and Broccoli
Broccoli and cauliflower are both cruciferous vegetables, which means they are high in fiber and packed with essential nutrients. They are also known for their cancer-fighting properties and are a great addition to a healthy diet.
Is Making This Salad at Home Cost-Effective?
This cauliflower and broccoli salad recipe offers a good balance of cost-effectiveness. The use of affordable ingredients like broccoli, cauliflower, and bacon makes it budget-friendly. However, the inclusion of cheese, almonds, and sunflower seeds might slightly elevate the cost. Considering the nutritional value and flavor profile, this recipe rates a solid 8. The approximate cost for a household of 4 people would be around $15-$20, making it a reasonable choice for a wholesome and satisfying meal.
Is This Salad Recipe Healthy?
This cauliflower and broccoli salad recipe has both healthy and unhealthy elements. On the positive side, it includes nutrient-dense vegetables like broccoli and cauliflower, which are rich in vitamins, minerals, and fiber. The addition of almonds and sunflower seeds provides healthy fats and extra crunch. However, the recipe also contains less healthy ingredients such as bacon, which is high in saturated fat and sodium, and colby jack cheese, which can be high in fat and calories. The dressing, while using lighter options like lite mayonnaise and low-fat Greek yogurt, still contains added sugar and may be high in calories.
To make this recipe healthier, consider the following suggestions:
- Replace the bacon with a leaner protein source like grilled chicken or turkey bacon
- Use a reduced-fat cheese or a smaller amount of a stronger-flavored cheese like sharp cheddar
- Increase the proportion of vegetables to other ingredients
- Replace the sugar in the dressing with a natural sweetener like honey or maple syrup, or omit it altogether
- Add additional fresh herbs like parsley or dill to the dressing for extra flavor without added calories
- Toast the almonds and sunflower seeds for enhanced flavor and crunch
- Serve the dressing on the side so individuals can control the amount they use
Editor's Opinion on This Delightful Salad Creation
The combination of fresh broccoli and cauliflower with the savory addition of bacon, cheese, and nuts creates a delightful texture and flavor profile. The dressing, made with lite mayonnaise, Greek yogurt, and a hint of lemon, adds a creamy and tangy element that ties the salad together beautifully. The balance of textures and flavors makes this salad a standout dish that is both satisfying and delicious. It's a great choice for a light lunch or a side dish for a dinner party. Overall, this cauliflower and broccoli salad recipe is a winner!
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Why trust this Cauliflower Broccoli Salad Recipe:
This recipe offers a delightful combination of fresh broccoli and cauliflower, providing a nutritious and flavorful base. The addition of crispy bacon and creamy colby jack cheese adds a satisfying richness, while the almonds and sunflower seeds contribute a delightful crunch. The dressing, made with lite mayonnaise, low fat greek yogurt, and a touch of lemon juice, enhances the salad with a zesty and creamy finish. With a harmonious blend of textures and flavors, this recipe is sure to impress and satisfy.
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