Salads

Broccoli super salad

Author: Jennifer Yee Collinson - B.H.Sc. Food Science & Human Nutrition

Photographer: Carolyn Robertson

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Serves: 6

Time to make: 20 mins

Ingredients

More weights & measures

1 head broccoli or 2 bunches broccolini

1 cup pearl barley, cooked*

1 cup mung bean sprouts or mixed sprouts

1 orange, peeled, segmented

½ cup roasted walnuts, almonds, pistachio or pine nuts

¼ cup roasted tamari sunflower seeds or pumpkin seeds

1 orange, zest and juice

1 clove garlic, crushed

2 tablespoons extra-virgin olive oil

1 tablespoon balsamic vinegar

2 tablespoons salt-reduced soy sauce

salt and freshly ground pepper, to taste

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

1 Trim broccoli and cut in florets. If using broccolini, cut each stem in 3. If you don’t want to use broccoli raw, blanch in boiling water for 1 minute or until vegetables are bright green and tender but still crispy. Tip into a colander and run under cold water to cool. Drain well.

2 In a large salad bowl toss broccoli, barley, sprouts, orange segments, nuts and seeds.

3 To make dressing, whisk together orange zest and orange juice, garlic, oil, vinegar and soy sauce. Drizzle dressing over salad and toss gently. Adjust seasonings as required.

*To cook pearl barley, cover barley with cold water and bring to the boil. Cook for 10 minutes or until tender.

Variations

Humble vege star: Broccoli or broccolini

Broccoli is well known for beneficial nutrients and phytochemicals which aid in cancer prevention. The addition of nuts and seeds and using olive or canola oil for dressings are an easy way to add heart protective monounsaturated fats.

Nutrition Info (per serve)

Calories 418cal

Kilojoules 1750kJ

Protein 21g

Total fat 16g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 7g

Dietary fibre 10g

Sodium 430mg

Calcium 100mg

Iron 5.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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