In the world of whole food, plant-based diets, incorporating a variety of vegetables is key to reaping a range of nutritional benefits. One of the standout stars in the plant-based realm is the cruciferous vegetable family, which includes cauliflower, broccoli, Brussels sprouts, and kale, among others.
Cruciferous vegetables are renowned not only for their versatile culinary uses but also for their impressive health benefits.
Why Choose Cruciferous Vegetables?
1. Nutrient Density: Cruciferous vegetables are packed with a wealth of nutrients, including fiber, vitamins C, E, and K, and minerals such as potassium and magnesium. They are also low in calories, making them a fantastic option for maintaining a healthy diet.
2. Rich in Antioxidants: These vegetables are high in antioxidants, which protect the body from free radicals unstable molecules that can cause cellular damage. Antioxidants like sulforaphane, found in high concentrations in broccoli and cauliflower, have been noted for their cancer-fighting properties.
3. Cancer Prevention: Perhaps most notably, cruciferous vegetables have been linked to a reduced risk of cancer. Studies suggest that the compounds responsible for this effect are glucosinolates, which are broken down into biologically active compounds that inhibit cancer development in animals and may provide similar benefits in humans.
4. Anti-Inflammatory Effects: Cruciferous vegetables’ anti-inflammatory properties are attributed to their antioxidant content. Chronic inflammation is a root cause of many diseases, and regular consumption of cruciferous vegetables can help reduce this risk.
5. Heart Health: Cruciferous vegetables’ fiber, potassium, and antioxidants benefit heart health. They can help lower blood pressure and cholesterol, reducing the risk of cardiovascular diseases.
This salad also has vitamin C-rich red bell peppers, shredded carrots, and parsley. It is blended with a lemon vinaigrette with lemon juice, apple cider vinegar, maple syrup, dijon mustard, and a little low-sodium tamari.
Making This Cauliflower Quinoa Salad
Quinoa is a high-protein grain (technically a pseudo-grain) and is great for batch cooking. For example, I made a batch of quinoa for this Stuffed Acorn Squash recipe and used the leftovers to make the cauliflower salad. If you already have leftover quinoa, this Cauliflower Quinoa Salad is quick and easy to assemble.
Otherwise, you’ll want to let the freshly cooked quinoa cool before mixing in the rest of the ingredients. The salad is best served cold and is delicious for lunch or as a side dish.
If you don’t have these exact vegetables, feel free to substitute them with other vegetables. Cucumbers or roasted red peppers are good choices. You can also substitute chickpeas with a different bean, such as red kidney beans.
If you’d like to try other quinoa recipes, check out these:
- Quinoa Salad with Mango Dressing
- Quinoa Salad with Spinach
- Quinoa Salad with Spicy Peanut Dressing
- Mushroom Quinoa Pilaf
- Barley Bean Salad with Cauliflower Rice
I’d love to hear your feedback in the comments below for this Cauliflower Quinoa Salad! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking
Quinoa Salad with Cauliflower
Equipment
Ingredients
- 1 cup quinoa rinsed
- 1 large carrot peeled and grated
- 1 medium bell red pepper seeded and diced 1/4"
- 1/3 medium red onion (about 1/2 cup)
- 1 1/2 cups no salt added chickpeas drained and rinsed
- 1 1/2 cups raw cauliflower* diced 1/4"
- 1 1/2 cups raw broccoli diced 1/4"
- 1/2 cup parsley diced
Dressing
- 3 tbsp lemon juice
- 3 tbsp apple cider vinegar
- 2 tbsp dijon mustard
- 2 tsp low-sodium tamari
- freshly ground black pepper to taste
Instructions
- Add rinsed quinoa and 2 cups water to a saucepan over medium-high heat. Heat to boiling, lower to a simmer, cover, and cook for 15 minutes or until the water has evaporated. Add to a large bowl to cool while preparing the rest of the ingredients.
- Prepare cauliflower and broccoli by dicing them by hand or using a food processor. Add 2-3 cups at a time to the processor and pulse a few times until the desired size. Measure after processing, then add to a bowl, and then finish the amount needed.
- Once the quinoa is cooled, add the carrot, bell pepper, red onion, chickpeas, cauliflower, broccoli, and parsley to the bowl and stir to combine.
- Add the dressing ingredients to a small bowl and whisk. Pour 1/2 of the dressing over the salad and mix well. Taste and check if you'd like to use more of the dressing.
- Refrigerate leftovers in an airtight container for 3-4 days.
I love it, I eat it for breakfst and lunch . I give it an A+ for nutritional value.
After mixing all the ingredients and the dressing, I add arugula at the table. This gives it a fresh, invigorating, and earthly taste and aroma and increase the green leafy contents of the salad as well.
Thanks, keep up the good work.
Thanks, I’m glad you enjoyed the recipe and I love the idea of adding arugula.👍
This is delicious. I especially like the shredded carrots. The dressing is definitely strong (I like it) but you could add oil to tone it down a bit if needed. Thanks for the recipe!
Hey Liz, thanks for the feedback and I’m glad you enjoyed the recipe! It’s recommended that we use very little or no oil for a whole-food, plant-based diet so that’s why most of my recipes don’t include it but you could definitely use a little for your preference. The science on using certain oils, especially olive oil, seems to keep changing and I recently read that it can be beneficial for health. I’ll keep an eye on the data as it evolves. 🙂