Cauliflower Brocolli Salad Recipe
Ingredients:
2 cups cauliflower florets
1 medium fennel bulb
1 small clove of garlic, peeled and minced
½ cup carrots, peeled and coarsely shredded
½ small onion, thinly sliced
1/8 cup fresh lemon juice
1 teaspoon olive oil, preferably extra virgin
¼ teaspoon salt
1/8 teaspoon black pepper or white pepper freshly ground
1 tablespoon parsley, snipped
1/8 cup olive oil, preferably extra virgin
Cauliflower Cooking Method
- Boil a small amount of water in a medium size saucepan and add a pinch of salt. Add the cauliflower florets and cook until they turn tender, or for about 2 to 3 minutes. Drain water and rinse the florets under cold tap water to halt further cooking. Drain them again and leave aside.
- Remove and discard the stalks and tops from fennel and slice it vertically in such a way that the fennel heart is visible. Cut the heart and remove the solid core and then slice it into vertical strips.
- Cook these fennel strips in a medium size skillet using 1 teaspoon olive oil until it turns crisp or for about 2 to 3 minutes.
- Whisk 1/8 cup olive oil along with fresh lemon juice in a small bowl for the dressing. Stir the salt, freshly ground black or white pepper and minced garlic into the oil mixture.
- Combine the cooked cauliflower, crisp fennel strips, onions and carrots in a large bowl. Add the dressing and toss well. Cover the bowl and place it in the refrigerator to chill for anywhere between 4 to 24 hours. Sprinkle your dish with fresh parsley just before serving. Serve chilled. This recipe makes 4 servings.
Health Tips:
- Cauliflower and fennel salad is a vegetarian, diabetes friendly recipe which provides about 110 calories, 10 gm carbohydrates, 2 gm proteins and 8 gm total fat per serving.
- This recipe provides about 202 mg sodium per serving. So if you are on sodium restricted diet or low sodium diet and plan to include this recipe as a part of your meal then balance your intake of other sodium rich foods accordingly.
- Cauliflower and fennel salad provides about 4 gm fiber per serving. It is a good idea to start your main meals with a bowl of fresh vegetable salad as this will help to control your intake of other high calorie foods.
- To reduce the calories and total fat of this recipe further avoid using 1/8 cup olive oil for dressing.
- Recipe variation: Use 1 cup cauliflower and 1 cup broccoli instead of the 2 cups cauliflower in this recipe to add variety and colorful.