Best African Spiced Broccoli And Cauliflower Salad Recipes

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AFRICAN-SPICED BROCCOLI-AND-CAULIFLOWER SALAD



African-Spiced Broccoli-And-Cauliflower Salad image

Make and share this African-Spiced Broccoli-And-Cauliflower Salad recipe from Food.com.

Provided by Manami

Categories     Cauliflower

Time 15m

Yield 2 serving(s)

Number Of Ingredients 15

3/4 cup broccoli floret
3/4 cup cauliflower floret
1/2 cup carrot, diagonally sliced (1/4-inch)
1/8 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon ground coriander
1/8 teaspoon ground nutmeg
1/8 teaspoon crushed red pepper flakes
1/2 teaspoon soy sauce
3 tablespoons nonfat sour cream
2 teaspoons cider vinegar
1/2 teaspoon honey
2 tablespoons green onions, sliced
1/2 teaspoon honey

Steps:

  • Steam first 3 ingredients, covered, 2 minutes.
  • Rinse broccoli mixture under cold water; drain well.
  • Combine salt and next 5 ingredients (salt through crushed red pepper) In a small skillet; cook over medium heat 2 minutes or until lightly browned; stirring constantly.
  • Combine spice mixture, soy sauce, sour cream, vinegar and honey in a bowl; stir well.
  • Add broccoli mixture; toss well to coat.
  • Stir in green onions just before serving.

Nutrition Facts : Calories 67.3, Fat 0.7, SaturatedFat 0.3, Cholesterol 2.2, Sodium 285.8, Carbohydrate 13.5, Fiber 2, Sugar 7, Protein 3.3

BROCCOLI, CAULIFLOWER, AND CARROT SALAD



Broccoli, Cauliflower, and Carrot Salad image

Adapted from Southern Living. This is easy and good! You may use packaged vegetables or buy them separately.

Provided by Sharon123

Categories     Salad Dressings

Time 10m

Yield 6 serving(s)

Number Of Ingredients 8

1/2 cup light mayonnaise
1 -2 tablespoon sugar
2 tablespoons rice wine vinegar
1 teaspoon salt
1/2 teaspoon ground ginger
1 (12 ounce) package mixed raw broccoli (3/4 cup each) or 1 (12 ounce) package cauliflower florets, coarsely chopped (3/4 cup each)
10 ounces shredded carrots (or 1 1/4 cup carrots and shred yourself)
1/4 cup roasted peanuts, chopped (or walnuts)

Steps:

  • In a large bowl, whisk together the mayonnaise, sugar, rice wine vinegar, salt, and ginger.
  • Add the broccoli, cauliflower and carrots.
  • Toss to coat with dressing.
  • Sprinkle evenly with nuts.
  • Enjoy!

Nutrition Facts : Calories 170.1, Fat 11.6, SaturatedFat 1.7, Cholesterol 7, Sodium 676.4, Carbohydrate 14.4, Fiber 3.6, Sugar 6.5, Protein 4.4

SPICED BROCCOLI AND CAULIFLOWER SALAD



Spiced Broccoli and Cauliflower Salad image

Ginger, cumin, coriander and other spices, plus a creamy,and slightlysweet dressing, lift this cruciferous salad beyond the usual.

Provided by Geema

Categories     Cauliflower

Time 20m

Yield 2 cups, 2 serving(s)

Number Of Ingredients 13

3/4 cup small broccoli floret
3/4 cup small cauliflower floret
1/2 cup carrot, sliced 1/4-inch diagonally
1/4 teaspoon salt
1/4 teaspoon ginger
1/4 teaspoon cumin
1/8 teaspoon coriander
1/8 teaspoon nutmeg
1/8 teaspoon dried crushed red pepper flakes
3 tablespoons sour cream
2 teaspoons cider vinegar
3/4 teaspoon honey
2 tablespoons green onions, sliced

Steps:

  • Steam the broccoli, cauliflower and carrots for 2 minutes, then rinse well under cold water to stop the cooking. Drain well.
  • Combine salt and next 5 ingredients in a small skillet; cook over medium heat, stirring constantly for 2 minutes. Do not let the spices burn!
  • Combine the spice mixture, sour cream, cider vinegar and honey in a bowl and stir well.
  • Add broccoli mixture and toss well to coat all the veggies.
  • Stir in green onions just before serving.

Nutrition Facts : Calories 80.2, Fat 4.1, SaturatedFat 2.4, Cholesterol 7.9, Sodium 339.5, Carbohydrate 9.8, Fiber 2, Sugar 4.5, Protein 2.6

AFRICAN-SPICED CAULIFLOWER AND CARROT SALAD



African-Spiced Cauliflower and Carrot Salad image

This is a lite and healthy side. In Africa raw vegetables are popular in salads this recipe does call to lightly steam or you can quick blanch them for 4 minutes. Toasting the spices in a skillet brings out their sweet and hot flavors. I made this using 8 cup of carrots and cauliflower combined and just double the dressing. My spices are very fresh and intense so I was able to use less then called for. Adjust to taste and freshness of spices. Th

Provided by Rita1652

Categories     Cauliflower

Time 13m

Yield 4 serving(s)

Number Of Ingredients 12

2 cups cauliflower, small florets
1/2 cup carrot, diagonally sliced (1/4-inch)
1/8 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon ground coriander
1/8 teaspoon ground nutmeg
1/8 teaspoon crushed red pepper flakes
1/3 cup low-fat sour cream
2 teaspoons cider vinegar
1/2 teaspoon honey or 1/2 teaspoon sugar
2 tablespoons sliced green onions

Steps:

  • Steam first 2 ingredients, covered, 2 minutes. Rinse mixture under cold water; drain well.
  • Combine salt and next 5 ingredients (salt through crushed red pepper) in a small skillet; cook over medium heat 2 minutes or until lightly aromatic, stirring constantly.
  • Add vinegar while of the heat.
  • Combine spice mixture, sour cream, and honey in a bowl; stir well.
  • Add cauliflower mixture; toss well to coat.
  • Chill for 1 hour.
  • Top with green onions just before serving.

Nutrition Facts : Calories 52.7, Fat 2.7, SaturatedFat 1.6, Cholesterol 7.9, Sodium 109, Carbohydrate 6.2, Fiber 1.7, Sugar 2.6, Protein 1.9

AFRICAN SPICED VEGETABLE SALAD



African Spiced Vegetable Salad image

Very good and a nice change. I am not a big fan of cauliflower so I use a bag of fresh stir fry vegetables instead. The presentation is very colorful. I adapted this recipe from a Weight Watchers cookbok. 1 point per 1 cup serving.

Provided by Amber of AZ

Categories     Lunch/Snacks

Time 8m

Yield 2 serving(s)

Number Of Ingredients 13

3/4 cup fresh broccoli florets, small
3/4 cup fresh cauliflower floret
1/2 cup diagonally sliced carrot
1/4 teaspoon salt
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon ground coriander
1/8 teaspoon ground nutmeg
3 tablespoons nonfat sour cream
2 teaspoons cider vinegar
1/2 teaspoon honey
2 tablespoons sliced green onions

Steps:

  • Steam the vegetables, covered 2 minutes.
  • Rinse under cold water; drain well.
  • Combine spices in a skillet over medium heat and cook 2 minutes stirring constantly.
  • In a medium bowl, combine spice mixture, sour cream, vinegar, and honey.
  • Add vegetables and mix well.

Nutrition Facts : Calories 61.3, Fat 0.7, SaturatedFat 0.3, Cholesterol 2.2, Sodium 347.3, Carbohydrate 12, Fiber 2, Sugar 5.5, Protein 3.1

AFRICAN STYLE BROCCOLI



African Style Broccoli image

I found this on the web after searching for African recipes that included broccoli for the Zaar World Tour 2005. It was on the mom-mom website.

Provided by NcMysteryShopper

Categories     Cauliflower

Time 15m

Yield 6 serving(s)

Number Of Ingredients 15

4 1/2 cups broccoli florets, small
2 1/2 cups cauliflower florets, small
1 1/2 cups carrots, diagonally sliced 1/4 inch slices
1 tablespoon canola oil
1 teaspoon salt (to taste)
1 teaspoon ground ginger
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon crushed red pepper flakes (to taste)
1 cup sour cream (reduced fat ok)
2 tablespoons cider vinegar
1 tablespoon mild honey (to taste)
1/2 cup thinly sliced green onion
1/2 cup toasted pine nuts or 1/2 cup coarsely chopped toasted peanuts

Steps:

  • Steam first 3 ingredients, covered, 2 minutes. Rinse broccoli mixture under cold water;
  • drain well.
  • Combine oil, salt and next 5 ingredients (salt through crushed red pepper) in a small skillet; cook over medium heat 2 minutes or until lightly browned, stirring constantly.
  • Combine spice mixture, sour cream, vinegar, and honey in a bowl; whisk well. Add to broccoli mixture; toss well to coat. Stir in green onions just before serving, and sprinkle with nuts.

Nutrition Facts : Calories 227.8, Fat 18.2, SaturatedFat 5.3, Cholesterol 19.9, Sodium 470.8, Carbohydrate 14.8, Fiber 2.6, Sugar 7.3, Protein 5.4

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African spiced broccoli and cauliflower salad recipes are a unique way to incorporate healthy vegetables into your diet. These recipes are packed with flavor and nutrients, making them a great addition to any meal. In this article, we will explore what African spiced broccoli and cauliflower salad recipes are and take a closer look at their benefits.

What are African Spiced Broccoli and Cauliflower Salad Recipes?

African spiced broccoli and cauliflower salad recipes are dishes made with healthy vegetables that are spiced with flavors commonly found in African cuisine. These salads typically include broccoli, cauliflower, and a variety of other nutritious ingredients such as carrots, zucchini, and red onion, all mixed together with flavorful spices.
Spices typically used in African spiced broccoli and cauliflower salad recipes include:
- Cumin - Coriander - Paprika - Ginger - Garlic - Turmeric - Cinnamon These delicious spice combinations give African spiced broccoli and cauliflower salads a unique, exotic flavor that sets them apart from other vegetable dishes.

Benefits of African Spiced Broccoli and Cauliflower Salad Recipes

There are many benefits to incorporating African spiced broccoli and cauliflower salad recipes into your diet. Here are just a few:
They are Nutrient-dense
Broccoli and cauliflower are both nutrient-dense vegetables, meaning they are high in nutrients and low in calories. Eating these vegetables regularly can help you maintain a healthy weight, reduce your risk of certain diseases, and improve your overall health.
They are Packed with Vitamins and Minerals
Broccoli and cauliflower are both rich in vitamins and minerals that are essential for good health. For example, both vegetables contain vitamin C, which supports immune function, and vitamin K, which is important for proper blood clotting.
They are High in Fiber
African spiced broccoli and cauliflower salads are also high in fiber, which is important for digestive health. Eating foods that are high in fiber can help keep you regular and reduce your risk of conditions such as constipation and diverticulitis.
They are Low in Calories
African spiced broccoli and cauliflower salads are low in calories, making them a great addition to any weight loss plan. They are filling without being high in calories, making them a great way to control your appetite and stick to a healthy diet.

How to Make African Spiced Broccoli and Cauliflower Salad Recipes

While there are many different recipes for African spiced broccoli and cauliflower salad, they all have a few things in common. To make your own African spiced broccoli and cauliflower salad, follow these basic steps:
Step 1: Prepare the Vegetables
Wash and chop your broccoli and cauliflower into small, bite-sized pieces. You can also add other vegetables such as carrots, red onion, or zucchini, depending on your preference.
Step 2: Prepare the Dressing
In a small bowl, mix together your desired spices – such as cumin, coriander, garlic, and paprika – with olive oil, lemon juice and/or apple cider vinegar, salt, and black pepper. Mix well until all ingredients are well combined.
Step 3: Combine the Vegetables and Dressing
Add the dressing to the vegetables and toss until everything is well coated. You can also add nuts, seeds, or dried fruit for added texture and flavor.
Step 4: Chill and Serve
Cover the salad and chill for at least an hour to allow the flavors to meld together. Serve chilled, garnished with fresh herbs, if desired.

Conclusion

In conclusion, African spiced broccoli and cauliflower salad recipes are a delicious and nutritious way to incorporate healthy vegetables into your diet. With their unique flavor profiles and abundance of vitamins and minerals, these salads are an excellent addition to any meal. Try making your own African spiced broccoli and cauliflower salad today and experience a new level of flavor and nutrition!
African Spiced Broccoli and Cauliflower Salad is a perfect meal for vegans, health enthusiasts, and those who like to eat clean. The combination of broccoli and cauliflower is very healthy and when combined with African spices, the taste is outstanding. If you are looking for a salad recipe that is both healthy and flavorful, then you should give this recipe a try.

Tips for Making African Spiced Broccoli and Cauliflower Salad Recipes

1. Blanch the Broccoli and Cauliflower
Broccoli and cauliflower can be a bit tough when eaten raw, so it is important to blanch them before adding them to the salad. Blanching is a cooking technique where vegetables are briefly boiled in salted water and then plunged into ice-cold water to stop the cooking process. This will make them tender and give them a brighter color.
2. Use Fresh and High-Quality Vegetables
For this recipe, make sure you use high-quality vegetables that are fresh and crispy. Fresh vegetables will have a better taste and texture compared to vegetables that have been stored for a long time.
3. Use African Spices
To make this salad, we need to use African spices like cumin, coriander, and turmeric. These spices are essential in giving the salad a unique taste and flavor. Make sure you use good quality, fresh spices to get the best flavor out of your salad.
4. Add Some Fruits
To add some sweetness and texture to the salad, you can add some fruits like pomegranate seeds, apples, or grapes. This will make the salad more interesting and flavorful.
5. Make Your Dressing
To make this salad even more tasty, you can make your own dressing instead of using store-bought dressing. Making your own dressing is easy, and you can experiment with different flavors to find what works best for you. Some of the dressings that work well with African Spiced Broccoli and Cauliflower Salad include honey mustard, lemon vinaigrette, and balsamic vinegar.
6. Add Some Nuts
Adding nuts to your salad is a great way to add some crunch and protein. You can add some almonds, walnuts, or pecans to your salad. Roasting the nuts will make them more flavorful and crunchy.
7. Serve it Cold
This salad is best served cold. You can chill it in the refrigerator for a few hours before serving. This will make it more refreshing and delicious.
8. Store it Properly
To store this salad, make sure you put it in an airtight container and store it in the refrigerator. It will last for up to 3 days in the refrigerator.

Conclusion

African Spiced Broccoli and Cauliflower Salad is a delicious and healthy meal that you can make in no time. With the right ingredients and spices, you can make a salad that is both flavorful and nutritious. Make sure you follow the tips above to get the best out of your salad.

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