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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 377.1
  • Total Fat: 13.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 459.9 mg
  • Total Carbs: 53.6 g
  • Dietary Fiber: 14.8 g
  • Protein: 15.5 g

View full nutritional breakdown of Broccoli super salad calories by ingredient
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Broccoli super salad

Submitted by: PHRASER

Introduction

From Healthy Food Guide, October 2011, my adaptation. Good for lunches! From Healthy Food Guide, October 2011, my adaptation. Good for lunches!
Number of Servings: 6

Ingredients

    1 head broccoli (about 1kg)
    1 cup pearl barley
    1 (400g) can of lentils, (drained weight 240g), drained and rinsed
    1 cup mung bean sprouts
    3 mandarines, segmented
    1 orange, juiced and zested
    1/2 cup almonds, chopped
    1/4 cup pumpkin seeds
    1 clove garlic, crushed
    2 tablespoons olive oil (8tsp)
    1 tablespoon balsamic vinegar (4tsp)
    2 tablespoons salt-reduced soy sauce (8tsp)
    salt and pepper to taste (not in nutrition info)

Directions

1. Cover pearl barley with cold water and bring to the boil. Simmer for 10 minutes, or until tender.
2. Meanwhile, cut the broccoli into florets, and peel and dice the stem. You could steam it briefly or microwave for 90 seconds if you don't want to use it raw - refresh in cold water afterwards if you do this.
3. Make the dressing: Crush the garlic into a small frypan (adding a tsp of water so it doesn't stick) and fry until golden (skip this step if you don't mind raw garlic). Whisk it together with the orange zest and juice, oil vinegar and soy sauce.
4. When the barley is cooked, toss all ingredients together with the dressing.

Keeps fine in the fridge for several days, can be served hot or cold. It makes an adequate meal on its own (especially if you have a double serving) or if you want it for a meal, have it with some greens (eg baby spinach) on the side, and a chickpea cutlet.

Serving Size: Makes six 1-cup servings






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