Broccoli and Couscous Salad: A Light, Healthy Recipe
Broccoli and couscous salad is an excellent recipe if you’re looking for a lighter option. Broccoli has lots of health benefits. For example, eating broccoli can help prevent various diseases from developing.
It’s important to note that increasing the amount of vegetables you eat is essential for your overall health. They contain vitamins, minerals, and phytonutrients. So, the greater the variety of vegetables you eat, and the more greens you incorporate into your diet, the better.
Broccoli and couscous salad
In this article, we’re going to share a recipe that’s full of quality complex carbohydrates. It also has proteins with high biological values, which will help with proper muscle function. In addition, this salad is full of antioxidants.
We should note that you can make this broccoli and couscous salad in many different ways. However, today we’re just going to share one recipe. After you try this one out, we recommend experimenting with other vegetables or different dressings.
Spices are great for your health, so you can also include them in your salad. They’ll improve the organoleptic quality of your recipe, and they also contribute bioactive elements.
Keep reading: Five Powerful Vegetables You Should Be Eating
- 7 oz of couscous
- 6 fluid oz of vegetable broth
- 1 orange
- Canned tuna
- 1 head of broccoli
- Balsamic vinegar
- 1 tsp of Dijon mustard
- Pepper and salt
- 1 tsp of honey
- Peeled hazelnuts
First, start by making the couscous. To do so, boil the vegetable broth with a little bit of salt and put the couscous in a separate bowl. Then, once it starts to boil, pour the broth over the couscous in the bowl and then cover it. Wait 1o minutes.
After that, grate the orange peel on top and use a fork to mix everything together. At the same time, cut the broccoli into small pieces and sauteé it with extra virgin olive oil for 3-4 minutes in a pan.
Now it’s time to make the vinaigrette. Mix the vinegar, mustard, honey, pepper, and salt in a bowl. Then, pour it on top of the broccoli and couscous, as well as a small can of natural tuna. Lastly, add the chopped hazelnuts to top it off. Your dish is ready!
You can also substitute the hazelnuts for walnuts, cashews, and chopped almonds if you like those nuts better. You could even try combining all of them and adding them to your dish.
Nutritional properties of broccoli
Of course, we can’t share this recipe with you without talking about the nutritional properties of broccoli. According to a study published in the Journal of Medicinal Food, this vegetable contains a large number of antioxidant properties.
Among those antioxidants, we’ll highlight isocyanates. According to research in the journal Life Sciences, these elements can help prevent the development of chronic diseases. They help to block the formation of free radicals and inactive cells with malignant changes. This reduces the risk of those cells reproducing uncontrollably.
In addition, we should point out broccoli’s fiber content. This nutrient has the ability to prevent constipation. According to an article in Gut Microbes, it’s also beneficial for the bacteria in your intestines.
This vegetable also helps increase your feelings of satiety because it’s high in fiber. And, broccoli contains very few calories so it won’t hurt your diet. That’s very important for those who are looking to lose weight.
Also read: What Happens When we Eat Excess Fiber?
As you can see, it’s very easy to make this broccoli and couscous salad. It’ll only take you a few minutes to make a healthy dish full of antioxidants. Also, you can make it on a weekly basis, as long as your other meals are full of a variety of foods.
Remember, it’s always a good idea to eat a variety of vegetables. That way you’ll be getting plenty of phytonutrients. These help to reduce your risk of developing chronic illnesses that are caused by oxidation and inflammation.
Lastly, don’t forget how important it is to supplement your diet with regular physical activity and proper rest.It might interest you...