Broccoli Salad with Red Onion

This broccoli salad is raw broccoli florets and red onion tossed with toasted sunflower seeds and raisins in a light, creamy dressing made with Greek yogurt and a little mayonnaise. It’s crunchy, tangy and slightly sweet, takes 15 minutes, and tastes even better after an hour in the fridge. It serves 6 as a side, and each serving gives you most of a day’s vitamin C for about 160 calories.

• Serves: 6 as a side
• Prep time: 15 minutes, plus 1 hour chilling (optional)
• Cook time: 3 minutes for the seeds
• Total time: about 20 minutes

Ingredients

Salad

• 500 g (about 2 large heads) broccoli, cut into small bite-sized florets, stems peeled and finely chopped
• ½ small red onion (about 60 g), finely chopped
• 40 g (⅓ cup) sunflower seeds
• 40 g (¼ cup) raisins or dried cranberries

Dressing

• 120 g (½ cup) plain Greek yogurt
• 3 tablespoons (45 g) mayonnaise
• 1 tablespoon cider vinegar
• 2 teaspoons honey
• A pinch of salt and plenty of black pepper

Method

1. Toast the sunflower seeds in a dry frying pan over medium heat for 2 to 3 minutes, shaking often, until golden. Tip them onto a plate to cool.
2. Cut the broccoli into small florets, no bigger than a grape, so they hold the dressing. Peel the tough skin off the stems and chop them finely too. They’re sweet and crunchy.
3. Put the chopped red onion in a small bowl of cold water for 5 minutes, then drain. This softens its sharp taste.
4. Whisk the yogurt, mayonnaise, vinegar, honey, salt and pepper in a large bowl until smooth.
5. Add the broccoli, onion and raisins and toss until everything is coated.
6. Chill for at least 1 hour if you have time, so the broccoli softens slightly and absorbs the dressing.
7. Scatter the sunflower seeds over just before serving, so they stay crunchy.

Tips

• Cut the florets small. Big pieces are hard to eat raw and the dressing slides off.
• Dry the broccoli well after washing, or the dressing becomes watery.
• Make it ahead. This is one of the few salads that improves after a few hours in the fridge.
• Prefer it softer? Blanch the florets in boiling water for 1 minute, then cool them in iced water and drain well.

Swaps and variations

• Classic style: add 2 rashers of crisp, crumbled bacon. It adds salt and saturated fat, so keep it as an occasional extra.
• Cheese: stir in 40 g of grated sharp cheddar or crumbled feta.
• Nuts: use toasted almonds, pecans or walnuts instead of sunflower seeds.
• No mayonnaise: use all Greek yogurt and add a squeeze of lemon.
• Vegan: use a vegan mayonnaise and plant yogurt, and maple syrup instead of honey.
• More color: add grated carrot, sliced red pepper or a handful of red grapes.
• Mix it up: use half broccoli and half cauliflower.

Nutrition per serving (estimate)

One serving is a sixth of the salad. These figures were calculated from USDA FoodData Central values for raw broccoli, red onion, sunflower seeds, raisins, nonfat Greek yogurt, mayonnaise, cider vinegar, honey and salt.

Raw broccoli is one of the richest vegetable sources of vitamin C: USDA data lists about 89 mg per 100 g, so a serving of this salad provides about 74 mg, close to an adult’s daily needs. Broccoli also provides vitamin K, folate and fiber. Most of the sugars come from the raisins and honey, so use fewer raisins if you want a less sweet salad.

Our list of vitamin C foods shows how broccoli compares with other vegetables and fruit.

Contains: milk (yogurt) and eggs (mayonnaise). Sunflower seeds are not a major allergen in most countries, but some people react to them.

Storage

Keep the salad covered in the fridge. Because it contains a yogurt and mayonnaise dressing, eat it within 2 to 3 days, and don’t leave it out of the fridge for more than 2 hours, or 1 hour on a hot day, as the USDA advises for perishable foods. Store the seeds separately if you’re making it ahead.

Wash broccoli well before using it raw. Our guide on how to wash vegetables explains the best way.

What to serve with it

• Grilled chicken or our homemade burgers at a barbecue.
• Baked salmon or a frittata for lunch.
• As part of a picnic or packed lunch with whole grain wraps.

Common questions

Is raw broccoli safe to eat?

Yes. Raw broccoli is safe and nutritious once washed. Some people find raw cruciferous vegetables cause gas, so start with a small portion.

Can I use frozen broccoli?

Not for this salad. Frozen broccoli is blanched before freezing and turns soft when thawed. Use it in cooked dishes instead.

How do I stop the salad going watery?

Dry the broccoli thoroughly and add the dressing no more than a few hours before serving. Any liquid that collects can be drained off.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.