A crisp, refreshing salad of raw broccoli florets, toasted almonds, and a lemon-tahini dressing. High in fiber, antioxidants, and plant protein, this dish supports digestion, immune function, and metabolic health.
Preparation Time
- Prep time: 10 minutes
- Chill time (optional): 10–15 minutes
- Total time: 10–25 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 2 cups raw broccoli florets (small pieces)
- 1/4 cup slivered or chopped almonds, toasted
- 1/4 cup shredded carrots
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon lemon juice
- 1 tablespoon tahini (or plain Greek yogurt)
- 1 teaspoon apple cider vinegar
- 1 teaspoon extra virgin olive oil
- Sea salt and black pepper to taste
- Optional: 1 teaspoon Dijon mustard or 1 teaspoon maple syrup for balanced flavor
Instructions
- Lightly steam or keep raw: For a slightly softer texture, steam broccoli for 1–2 minutes, then cool immediately. Or leave raw for extra crunch and fiber.
- Whisk dressing: In a small bowl, combine lemon juice, tahini, vinegar, olive oil, salt, and pepper (add mustard or maple syrup if using).
- Toss together: In a large bowl, combine broccoli, carrots, parsley, and almonds. Pour in the dressing and mix until evenly coated.
- Chill for 10–15 minutes before serving, if desired, to enhance flavor and texture.
Estimated Nutritional Value (Per Serving – 1/2 of recipe)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~190 kcal |
| Protein | ~6 g |
| Fat | ~14 g (mostly unsaturated) |
| Carbohydrates | ~11 g |
| Fiber | ~5 g |
| Vitamin C | ~90% DV |
| Calcium | ~10% DV |
| Magnesium | ~15% DV |
| Plant-based Omega-3 | ~300 mg (if tahini is used) |
Health Benefits
1. Detoxification and immune defense
Broccoli contains sulforaphane, a compound shown to activate detoxifying enzymes and reduce oxidative stress.
Study: Zhang Y. et al. (1992). A major inducer of anticarcinogenic protective enzymes from broccoli. Proceedings of the National Academy of Sciences.
2. Cardiovascular and metabolic health
Almonds and tahini provide monounsaturated fats, magnesium, and phytosterols, which support blood pressure regulation and cholesterol balance.
Reference: Jenkins DJA et al. (2002). Nuts and coronary heart disease risk. BMJ.
3. Gut and hormonal balance
Cruciferous vegetables like broccoli are high in indole-3-carbinol, which supports hormone metabolism and gut microbial diversity.
Source: Michikawa T. et al. (2019). Dietary intake of cruciferous vegetables and cancer prevention. Nutrients.
Kitchen Tips
- Toast almonds in a dry skillet for 2–3 minutes to enhance crunch and aroma.
- Shred broccoli stems to reduce waste and add extra fiber.
- Make ahead: This salad holds up well for up to 24 hours when chilled—great for meal prep.
- Additions: Try cranberries for sweetness, or chickpeas for protein.
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