Vegan Broccoli and Sunflower Seed Salad – Nutritious and Crunchy Delight

Are you looking for a delicious, nutritious, and easy-to-make vegan dish? The Vegan Broccoli and Sunflower Seed Salad is the perfect suggestion for you. With the fresh and crisp taste of broccoli combined with the rich flavor of roasted sunflower seeds and a tangy sweet dressing, this salad is not only appealing but also offers numerous health benefits.

Why You Should Try Vegan Broccoli and Sunflower Seed Salad?

Not just a light dish, this vegan salad is loved for its outstanding advantages:

• Rich in nutrients: Broccoli is packed with vitamins C, K, folate, and fiber, while sunflower seeds provide ample vitamin E, magnesium, and protein.
• Supports digestion: The light salad is gentle on the digestive system, suitable for everyone, especially those with sensitive stomachs.
• Cools you down on hot summer days: The refreshing flavor of the dish effectively cools the body during hot and humid days.
• Easy to make with readily available ingredients: The simple recipe and easy-to-find ingredients make it an ideal choice for beginners.
• Diet-friendly: Low in calories but high in fiber, the salad helps you feel full longer and supports effective weight loss.

Vegan Broccoli and Sunflower Seed Salad

Ingredients Needed

To make the Vegan Broccoli and Sunflower Seed Salad to perfection, you will need the following ingredients:

• Broccoli: 500g (choose fresh, dark green, firm-stemmed)
• Sunflower seeds: 100g (shelled, pre-roasted or home-roasted)
• Carrot: 1 medium (peeled, thinly shredded)
• Onion: ½ (thinly sliced, soaked in ice water to reduce sharpness)
• Fresh chili: 1-2 (finely chopped to taste)
• Herbs: Cilantro, basil (washed, finely chopped)
• Roasted peanuts: 50g (crushed)
• Seasonings: Vegan fish sauce, sugar, lime juice (or vinegar), minced garlic, cooking oil

Ingredients for Vegan Broccoli and Sunflower Seed Salad

Detailed Instructions for Vegan Broccoli and Sunflower Seed Salad

Step 1: Prepare the Ingredients

• Broccoli: Wash thoroughly, cut into bite-sized pieces. Blanch in boiling water with a pinch of salt for 2-3 minutes, then immediately soak in ice water to maintain crispness. Drain well.
• Carrot: Peel and shred thinly.
• Onion: Slice thinly, soak in ice water for about 15 minutes, then drain.
• Chili: Finely chop according to desired spiciness.
• Herbs: Wash and finely chop.

Step 2: Prepare the Dressing

Mix the dressing using the following recipe:

• 3 tablespoons vegan fish sauce
• 2 tablespoons sugar
• 2 tablespoons lime juice (or vinegar)
• 1 tablespoon minced garlic
• 1 teaspoon finely chopped chili

Stir the mixture until the sugar completely dissolves. Taste and adjust the seasoning to your liking.

Step 3: Mix the Salad

• Place broccoli, carrot, and onion in a large bowl.
• Pour the dressing over the vegetables, gently mix with your hands or a utensil to ensure even coating.
• Add roasted sunflower seeds, herbs, and crushed peanuts, and mix again.

Step 4: Serve and Enjoy

• Arrange the salad on a plate, garnish with additional herbs and sliced chili if desired.
• Enjoy immediately after mixing to ensure the crispness and fresh flavor of the dish.

Finished Vegan Broccoli and Sunflower Seed Salad

Tips for a Better Salad

• Choose fresh ingredients: Fresh broccoli will be dark green, firm-stemmed, and tightly packed.
• Blanch correctly: Do not over-blanch to avoid losing crispness, nor under-blanch as the broccoli will remain raw and bitter.
• Soak onions in ice water: This reduces the sharpness and increases the crispness of the onions.
• Dressing determines the flavor: Taste and adjust the seasoning to suit your personal taste.

“Adding some crispy fried tofu cubes or sautéed straw mushrooms can make the salad even more diverse and appealing,” according to nutrition expert Nguyen Thi An – with over 10 years of experience in vegan cuisine.

Creative Variations for the Salad

You can get creative with the salad in various ways:

• Add fruits: Green mango, cucumber, or pineapple to enhance the refreshing flavor.
• Change the vegetables: Use purple cabbage, bean sprouts, or microgreens instead of carrots.
• Use different nuts: Cashews, pumpkin seeds, or toasted sesame seeds instead of sunflower seeds.
• Boost vegan protein: Add crispy fried tofu, vegan ham, or various mushrooms.

“Experiment with different seasonings like chili sauce, mustard, or sesame oil to create a unique flavor,” suggests Chef Tran Van Binh.

Conclusion

The Vegan Broccoli and Sunflower Seed Salad is a perfect blend of fresh, nutritious, and easy-to-make flavors. It’s not only an ideal dish for family meals but also a great choice to serve to friends. Try this recipe and discover the appeal of this unique vegan salad!

FAQ (Frequently Asked Questions)

1. Can I substitute broccoli with another vegetable?

   • Yes, you can use cauliflower or asparagus instead.

2. Can I omit the onion if I don’t like it?

   • Yes, though onions add flavor and crunch to the salad.

3. Can I roast sunflower seeds at home?

   • Absolutely. Roast them in a pan over low heat until golden and fragrant.

4. How long can the salad be stored?

   • It’s best to enjoy it immediately after mixing. If there are leftovers, store them in the refrigerator for up to 1-2 days.

5. Can this be made for a diet?

   • Yes, you can reduce the amount of sugar or use a diet-friendly sweetener.

6. What can I use instead of vegan fish sauce?

   • Use soy sauce or vegan seasoning sauce as a substitute.

7. Why do I need to soak the broccoli in ice water?

   • It helps maintain the vibrant green color and crispness of the broccoli.