Creamy Broccoli Salad with Almonds

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Preparation : 20 min Cooking : 5 min
240 calories/serving

Ingredients

1/2 red onions, minced 2.7 oz
4 1/2 cups broccoli, cut into florets 1.3 lb
1 pinch salt [optional]
2.2 oz vegan cheese spread 4 tbsp
2 tbsp lemon juice, freshly squeezed 3/4 lemon
4 tbsp extra virgin olive oil 2 fl.oz
1/4 cup flaked almonds 0.7 oz
1/2 cup grapes 1.8 oz
ground pepper to taste [optional]

Method

  1. Thinly slice the onion, then soak it in a small bowl, filled with water and a few drops of vinegar. Set aside while preparing the rest of the salad or leave it overnight in the refrigerator. This makes the raw onion easier to digest and crispier.
  2. Prepare the broccoli: wash and cut off the florets. Peel off any though skin of the stalks and cut them into small pieces. Blanch them in salted boiling water until crisp-tender (al dente), about 4 min. Drain well, then set aside.
  3. Add the vegan spread, lemon juice and oil to a bowl then mix well. Add the brocoli, onion, almonds and grapes then toss well. Season with pepper to taste, then serve.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

240

Fat

20 g

31 %

Saturated 4.1 g
+ Trans 0 g

20 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

13 g

4 %

Fibre

3 g

11 %

Sugars

4 g

Net Carbs

10 g

Protein

4 g

Vitamin A

17 %

Vitamin C

131 %

Calcium

5 %

Iron

7 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Manganese, Vitamin A
Source of  :
Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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