The Culinary Journey Behind the Dish
In the world of healthy eating, some salads stand out as true culinary masterpieces. This Broccoli and Tomato Sesame Salad is a celebration of color, texture, and nutrition – a dish that transforms simple vegetables into a stunning, flavor-packed experience. Imagine a salad that’s not just a side dish, but a vibrant centerpiece that brings excitement to your plate, combining the crisp freshness of broccoli, the sweetness of tomatoes, and the nutty crunch of sesame seeds.
Ingredients
For the Salad
- Broccoli: 500g (1.1 lbs)
- Carrots: 2 medium (about 200g / 7 oz)
- Cherry Tomatoes: 250g (8.8 oz)
- Tangerine: 1 medium
- Garlic Cloves: 7, minced
- Sesame Seeds: 1 teaspoon
- Olive Oil: 2 tablespoons (30ml)
- Sugar: 1 teaspoon
- Salt: To taste
- Black Pepper: To taste
- Dried Garlic Powder: 1 teaspoon
Step-by-Step Instructions
- Prepare the Vegetables
- Thoroughly wash all vegetables
- Cut broccoli into small, bite-sized florets
- Peel and julienne the carrots
- Halve the cherry tomatoes
- Peel and segment the tangerine
- Blanch the Broccoli
- Bring a pot of salted water to boil
- Prepare a bowl of ice water
- Blanch broccoli florets for 2-3 minutes
- Immediately transfer to ice water
- This stops cooking and preserves bright green color
- Drain thoroughly and pat dry
- Create the Dressing
- In a small bowl, combine olive oil
- Add minced fresh garlic and dried garlic powder
- Squeeze in juice from tangerine segments
- Add sugar
- Season with salt and black pepper
- Whisk until well combined
- Assemble the Salad
- In a large mixing bowl, combine broccoli florets
- Add julienned carrots
- Toss in halved cherry tomatoes
- Pour dressing over vegetables
- Gently mix to ensure even coating
- Sprinkle sesame seeds on top
- Final Touches
- Let salad sit for 10 minutes to absorb flavors
- Arrange on a serving platter
- Garnish with additional sesame seeds
- Add tangerine segments for extra freshness
Nutritional Information
Per Serving:
- Calories: Approximately 120
- Protein: 4g
- Carbohydrates: 15g
- Fat: 6g
- Fiber: 5g
- Vitamin C: 120% Daily Value
Preparation Time: 15 minutes Cooking Time: 5 minutes Total Time: 20 minutes Servings: 4
Pro Cooking Tips and Tricks
- Don’t overcook broccoli – it should remain crisp
- Use ice bath to stop cooking and preserve color
- Massage dressing into vegetables for better flavor
- Toast sesame seeds for enhanced nutty flavor
- Adjust garlic to personal preference
Variations and Substitutions
- Vegan Option: Already vegan-friendly
- Protein Boost: Add tofu or chickpeas
- Spicy Version: Add red pepper flakes
- Citrus Variations: Use lemon or orange instead of tangerine
- Nut-Free: Omit sesame seeds or replace with sunflower seeds
Frequently Asked Questions
Q1: Can I make this salad in advance? A: Best served fresh, but can be prepared 2-3 hours ahead.
Q2: How do I store leftovers? A: Refrigerate in an airtight container for 1-2 days.
Q3: Can I use frozen broccoli? A: Fresh is best, but thawed frozen can work in a pinch.
Q4: What can I serve this with? A: Great alongside grilled proteins or as a light lunch.
Q5: How can I make it more filling? A: Add quinoa or grilled chicken.
Storage and Make-Ahead Tips
- Refrigeration: Store up to 2 days
- Best Consumed: Within 24 hours
- Prep Ahead: Chop vegetables in advance
- Dressing: Can be made separately and stored
Enjoy this vibrant, nutritious salad that’s as beautiful as it is delicious!
