This Broccoli-Grape Salad balances sweet, salty, and savory flavors with a satisfying crunch.
I’m a huge fan of salads for lunch. And I’m not just talking about the usual lettuce, tomatoes, maybe some ham or cheese, and a store-bought dressing. I love making hearty salads with cruciferous vegetables. There are times when I’m craving the health benefits of a big bowl of crunchy broccoli florets, cucumber, red onion, and sunflower seeds, but I also want a range of flavors. Why not infuse the salad with a little bit of sweetness and a little bit of spice? The question is, how do I get the balance right without adding too many toppings?
Well, in this salad, I’ve found the answer. I get a healthy dose of greens but also some sweetness from the grapes and just a spoonful of sugar. To balance the flavors, I’ve also added bacon. There is enough going on to keep my taste buds busy, but not so much that they feel overwhelmed and can’t make sense of what I’m eating. It’s all mixed in a thin layer of mayonnaise, giving it a nice creamy texture and a uniformity that will make it a welcome addition to any meal.
Is This Broccoli-Grape Salad Healthy?
From a nutrition standpoint, there’s a lot to like about this salad. Broccoli is high in fiber, vitamins, and minerals, making it something of a superfood. The cucumber, red onions, and red grapes are no slouches either, providing you with minerals, vitamins, and antioxidants of their own. Bacon, though, is high in sodium, calories, and fat; the mayonnaise is high in fat and calories; and the sugar, while tasty, adds empty calories. The recipe is gluten-free (but double-check the individual ingredients to be sure).
To make this recipe even healthier, you can use low-fat mayonnaise or Greek yogurt. Turkey bacon is another great low-fat option. You could also nix the sugar altogether or replace it with a natural sweetener like maple syrup or honey.
How Do I Make My Own Mayonnaise?
It’s very easy to do, requiring only a handful of ingredients. And by making your own, you can forgo any preservatives, sugars, and whatever else manufactured mayo contains. Here’s what you’ll need:
- 1 large egg (room temperature)
- 1 tablespoon Dijon mustard (optional, for flavor)
- 1 tablespoon lemon juice or apple cider vinegar
- 1 cup light olive oil or avocado oil (or a combination)
- Salt and pepper, to taste
Add the egg, Dijon Mustard, and lemon juice (or vinegar) to a food processor or blender. Start blending, then very slowly add the oil while the blender or processor runs. Once the oil is in and the mayo thickens (about 1 to 2 minutes), season with salt and pepper to taste.
How To Make Ahead And Store
Prepping this salad is an important step, as it involves letting the flavors meld before serving. About 4 hours out from when you plan on serving it, let it sit covered in the fridge. Give it a good stir, then enjoy. Any leftovers can be covered and put back in the fridge. It should keep for up to 4 days.
Serving Suggestions
Salads such as this make perfect guests at picnics and potlucks. It is easily scalable and can sit out without degradation of quality. Plus, it’s healthy yet sweet, so it should appeal to lots of people. Pair the salad with typical picnic fare, such as these Air-Fryer Burgers, Bacon-Wrapped Hot Dogs With Salsa Verde And Queso Fresco, Grilled Corn On The Cob, and Instant-Pot Potato Salad.
Ingredients
- 6 ounces bacon chopped
- 1/4 cup sunflower seeds
- 1 pound broccoli crowns cut into small florets
- 1/2 English cucumber sliced
- 1 1/2 cups red seedless grapes halved
- 1/4 cup red onion finely chopped
- 1/2 cup mayonnaise
- 2 tablespoons lemon juice
- 1 tablespoon granulated sugar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Cook the chopped bacon in a skillet over medium heat until crispy. Transfer the bacon to a paper towel-lined plate to drain and cool. Set aside.
- In a dry skillet, toast the sunflower seeds over medium heat, stirring frequently, until golden brown and aromatic, about 3 minutes. Remove from heat and let cool.
- In a large bowl, combine the broccoli florets, sliced cucumber, halved grapes, chopped red onion, cooked bacon, and toasted sunflower seeds.
- To make the dressing, whisk together the mayonnaise, lemon juice, sugar, salt, and black pepper in a small bowl until smooth.
- Pour the dressing over the salad ingredients and toss until everything is well coated. Serve immediately or chill in the refrigerator before serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
Leave a Comment