Broccoli, Bean, and Mango Salad
Get ready to dive into a bowl of deliciousness with this Broccoli, Bean, and Mango Salad! This colorful dish is not just a treat for your taste buds, but it’s also packed with some serious health benefits that make it a must try.
First off, there’s the broccoli - it’s a nutritional powerhouse! Loaded with vitamins C and K, fiber, and tons of antioxidants, broccoli is like a superhero for your immune system and digestion. Plus, it’s great for fighting inflammation and keeping a variety of chronic diseases at bay.
And don’t forget about the beans! These little gems are fantastic sources of plant-based protein and fiber. They’ll help keep your energy levels steady and your belly happy, all while supporting heart health and keeping your blood sugar in check.
Now, combine all that broccoli and bean goodness with the sweet, juicy burst of mango, the crunchy goodness of toasted almonds, the fresh zing of dill, and the tangy sweet kefir sour cream dressing, and you’ve got a salad that’s not only good for you but absolutely delicious too!
Broccoli, Bean, and Mango Salad
Ingredients
- 3 tbsp sliced almonds
- 1 medium head broccoli, about 5" diameter
- 1/2 mango, peeled, and cut into 1/2" pieces
- 1/2 (15 oz) can white cannellini beans, drained and rinsed
- 1 tbsp minced onion
- dressing
- 2 tbsp plain milk kefir
- 2 tbsp sour cream
- 1/2 lemon, juiced
- 1 tbsp honey
- 1 1/2 tsp fresh chopped dill (or 3/4 tsp dried)
- salt and pepper to taste
Instructions
- Heat a saute pan over medium high heat. Add the almonds and cook until lightly browned. Stir or shake the pan frequently to move and flip the almonds to prevent burning. When done, transfer to a small plate to stop the cooking.
- Fill a pot with water. The pot should be big enough and the water deep enough that the broccoli head will be submerged. Set up a bowl of ice water making sure it is big enough to hold the broccoli head.
- Bring the water to a boil. Hold the broccoli by the stem and submerge the crown in the hot water for 30 seconds. Immediately take it out and put it in the ice water to stop cooking.
- Cut the florets off of the head, cut into bite size pieces, and put into a large bowl. You should have about 2-1/2 to 3 cups of florets.
- Peel the broccoli stem with a paring knife to remove the woody parts. Grate the stem into large shreds or use a knife to cut it into small pieces. Add to the bowl with the florets.
- Add the mango, white beans, onion, and almonds to the bowl.
- In a smaller bowl, whisk together the dressing ingredients.
- Pour the dressing ingredients into the bowl with the salad ingredients and stir to coat evenly.
- The salad can be served immediately, but for best flavor refrigerate for at least an hour. Toss again before serving.
Notes
- You don't need to toast the almonds or blanche the broccoli if you're short on time or ambition. The salad will still turn out great!