Oriental broccoli salad
In this delicious vegetarian salad, tiny florets of broccoli, baby corn and sugarsnap peas are blanched briefly and then tossed with crunchy raw vegetables in a soy and peanut butter dressing. Nutty-flavoured roasted kasha (buckwheat grain) adds texture. Serve as a starter with rye or pumpernickel bread.
Ingredients
Serves: 4
- 300 g (10½ oz) small broccoli florets
- 200 g (7 oz) small sugarsnap peas
- 125 g (4½ oz) baby corn, halved lengthways
- 1 bunch of spring onions, shredded
- 1 red pepper, seeded and diced
- 100 g (3½ oz) young, tender pak choy leaves, halved lengthways if large
- 85 g (3 oz) bean sprouts
- 2 tbsp roasted kasha (buckwheat grain)
- Peanut butter dressing
- 4 tbsp crunchy peanut butter
- 5 tbsp warm water
- juice of 1 lemon
- 2 tbsp light soy sauce
- ¼ tsp caster sugar
- 1 tsp finely grated fresh root ginger
Method
Prep:25min ›
Ready in:25min
- Whisk all the dressing ingredients together in a large salad bowl.
- Drop the broccoli florets, sugarsnap peas and baby corn into a saucepan of boiling water and blanch for about 2 minutes or until the vegetables are slightly softened, but still crisp. Drain and refresh under cold running water.
- Add the blanched vegetables to the salad bowl together with the spring onions, red pepper, pak choy and bean sprouts. Toss well to coat with the dressing. Serve immediately, with the kasha to be sprinkled over the top.
Some more ideas
Replace the bean sprouts with 1 can water chestnuts, about 200 g, drained and chopped. * For a broccoli and pasta salad to serve 4 as a main dish, make the dressing with tahini instead of peanut butter and flavour with 1 large crushed garlic clove and 8 shredded fresh basil leaves in place of the sugar and ginger. Cook 225 g (8 oz) orecchiette (little pasta ears) in boiling water for 10–12 minutes, adding the broccoli florets for the last 3 minutes of cooking. Drain well. Toss the pasta and broccoli into the dressing with the spring onions and red peppers, 2 tbsp capers, 8 chopped sun-dried tomatoes and 225 g (8 oz) halved cherry tomatoes (omit the sugarsnap peas, baby corn, pak choy and bean sprouts). Instead of kasha, sprinkle on 2 tbsp toasted pine nuts.
Plus points
Broccoli is an excellent source of the antioxidants beta-carotene and vitamin C, and provides good amounts of the B vitamins B6, folate and niacin. It also contains a variety of phytochemicals, which studies suggest may help to protect against cancer. * Peanuts are a good source of protein, niacin and phosphorus. New research suggests that peanuts are also rich in a group of cancer-fighting compounds called phytosterols. * Sugarsnap peas are a good source of vitamin C, and offer more soluble fibre than ordinary peas as they are eaten pod and all.
Each serving provides
A, B1, B6, C, E, folate * niacin, copper, zinc * B2, iron
