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Salad Brokoli
Makan Tengah Hari • Malaysia
How to Make Broccoli Salad (Traditional & Healthy Version)
Broccoli Salad is a vibrant and health-conscious dish that beautifully highlights the multicultural influences of Malaysian cuisine. While salads are not traditionally a mainstay in Malaysian homes, the rise of health awareness and fusion cuisine has inspired creative takes on fresh vegetables, including this Broccoli Salad. Infused with local flavors like roasted peanuts, cili merah (red chili), and a zesty limau nipis (lime) dressing, this salad offers a unique Malaysian twist that balances freshness, crunch, and a subtle heat. Perfect for the hot Malaysian climate, Broccoli Salad is enjoyed as a light lunch or a nutritious side dish. Its combination of crisp broccoli, sweet carrots, and fragrant herbs like daun ketumbar (coriander) and daun limau purut (kaffir lime leaves) creates a refreshing medley that appeals to both vegetarians and those looking to incorporate more greens into their meals. This dish is not only delicious but also easy to prepare, making it a favorite among busy families and health enthusiasts across Malaysia.
Bahan-bahan(untuk 1 medium-sized Malaysian lunch bowl)
- 2 cups Broccoli florets (cut into bite-sized pieces)
- 1 medium Carrot (julienned)
- 1/4 cup Red onion (thinly sliced)
- 2 tbsp Daun ketumbar (coriander leaves) (chopped)
- 2 tbsp Roasted peanuts (coarsely crushed)
- 1 Cili merah (red chili) (sliced thin, seeds removed for less heat) - pilihan
- 1 Limau nipis (lime) (juiced)
- 1 tbsp Extra-virgin olive oil (or can use minyak jagung (corn oil))
- 1 tsp Light soy sauce (low-sodium, optional) - pilihan
- 1 Daun limau purut (kaffir lime leaf) (finely shredded, optional for aroma) - pilihan
- 1/4 tsp Salt
- 1/4 tsp Black pepper (freshly ground)
Arahan
- 1
Bring a pot of water to a boil. Add broccoli florets and blanch for 1-2 minutes until bright green and just tender. Immediately transfer to a bowl of ice water to stop cooking.
5 minutes
Blanching retains the vibrant color and crunch of the broccoli.
- 2
Drain broccoli thoroughly and pat dry with a clean towel. Place in a large mixing bowl.
2 minutes
Dry broccoli ensures the dressing sticks well.
- 3
Add julienned carrot, red onion, daun ketumbar, and cili merah to the broccoli.
3 minutes
Mix vegetables gently to avoid bruising delicate herbs.
- 4
In a small bowl, whisk together lime juice, olive oil, light soy sauce, salt, and black pepper until well combined.
2 minutes
Whisk vigorously for a creamy emulsion.
Kenapa hidangan ini sihat
This Broccoli Salad is a healthy choice because it is loaded with fiber, vitamins, and minerals, yet low in saturated fat and calories. Using fresh, minimally processed ingredients ensures maximum nutrient retention. The salad is plant-based, making it suitable for vegetarians and easily adaptable for vegans. Its healthy fats from olive oil and peanuts, along with complex carbohydrates from vegetables, help sustain energy throughout the day. A light, tangy dressing eliminates the need for heavy mayonnaise or cream, making it ideal for weight management and overall wellness.
Broccoli Salad is packed with nutrients essential for a balanced diet. Broccoli is rich in vitamin C, vitamin K, and dietary fiber, supporting immune health and digestion. Carrots provide beta-carotene and antioxidants, while coriander and kaffir lime leaves add micronutrients and anti-inflammatory properties. Roasted peanuts contribute healthy fats and protein, making this salad satisfying and heart-friendly. The olive oil-based dressing delivers monounsaturated fats, beneficial for cholesterol levels. This dish is low in calories, high in fiber, and naturally gluten-free, making it an excellent choice for those monitoring their macros and micronutrients.
Petua
- 💡Tip 1: Blanch broccoli only briefly to keep it crisp and bright.
- 💡Tip 2: Use freshly squeezed lime juice for the best flavor.
- 💡Tip 3: Toast peanuts at home for extra aroma and crunch.
Penyimpanan & hidangan
Store Broccoli Salad in an airtight container in the refrigerator for up to 2 days. For best texture, add peanuts and herbs just before serving to maintain crunch and freshness.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 110.0 kcal |
| Protein | 3.2 g |
| Karbohidrat | 7.5 g |
| Jumlah Lemak | 4.0 g |
| Serat | 2.8 g |
| Gula | 2.2 g |
| Zat Besi | 0.8 mg |
| Kalsium | 55.0 mg |
| Natrium | 180.0 mg |
| Kalium | 320.0 mg |
| Kolesterol | 0.0 mg |
| Vitamin A | 420.0 IU |
| Vitamin C | 55.0 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 60.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.1 mg |
| Vitamin B3 (Niacin) | 0.7 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 65.0 µg |
