Chilli Broccoli Salad

A delicious way to enjoy more cruciferous vegetables

I first shared this Chilli Broccoli Salad in a cancer nutrition workshop where we'd been talking about cruciferous vegetables and sulforaphane.

Now, raw broccoli might not immediately sound like the most exciting starting point for a salad. But honestly, this is absolutely delicious! It's become a firm favourite in our house.

And it gives me a good opportunity to say a little more about sulforaphane and why there is so much interest in it in cancer research.

A little more about sulforaphane

Sulforaphane is a naturally occurring plant compound that has attracted particular interest in cancer research. It is formed from naturally occurring glucosinolates in broccoli and other cruciferous vegetables.

Laboratory research suggests that sulforaphane may influence a number of processes involved in protecting cells, including inflammation, the way the body processes potentially harmful compounds, and mechanisms involved in abnormal cell growth.

It's useful to put this research in context. Rather than focusing on sulforaphane, or any one food or nutrient, in isolation, think about the overall pattern of what you eat. A varied, nourishing diet brings together many different foods, nutrients and plant compounds, each contributing in different ways.

Think of it a little like an orchestra. You don't want just one instrument playing. It's the different instruments coming together that create the symphony.

Including cruciferous vegetables regularly is one way to bring some of these beneficial plant compounds into your diet.

Chilli Broccoli Salad

The recipe is from one of my favourite restaurants, Dishoom.

I have added my own tweaks in bold.

Ingredients

• 1 small broccoli head I use a whole head of broccoli, including the stalk, which works well and makes a larger portion

• 75g pistachio nuts

• 1 fresh red chilli

• 25 coriander leaves

• 4-5 mint leaves

• 25g pumpkin seeds

• 25g Medjool dates I often use cranberries or pomegranates instead of dates and they both work brilliantly!

• Salt, to taste

• 45g lime & chilli dressing (see below)

• 1 lime wedge

For the lime & chilli dressing

• 25ml lime juice

• 4​​ - 5 thin slices of ginger

• 1 small green chilli

• ½ tsp fine sea salt

• 19g granulated sugar I skip the sugar. You can use a dash of honey instead

• 12ml rice vinegar

• 75ml mild olive oil

• A few mint leaves

  
  

Method

1. Wash the broccoli, dry and chop into small morsels. Crush the pistachios very lightly, using a pestle and mortar. Finely chop the red chilli and tear the coriander and mint leaves. Place everything in a large bowl.

2. Pull the dates in half with your fingers, discard the stone, then slice each half into quarters and add to the bowl. (If your dates are very sticky, handle them with slightly wet fingers; the water will encourage the fruit not to stick to itself.)

3. Pour over the lime and chilli dressing (please see below for how to prepare this). Toss everything together and scatter over the pumpkin seeds. Squeeze lime over the salad and use a lime wedge to garnish.

To make the lime & chilli dressing

1. Blitz the ingredients together, using a mini food processor or stick blender, until completely homogenised.

2. Any leftover dressing will keep in the fridge for 3–4 days. It will work brilliantly on any salad or green vegetables and is also delicious drizzled over ripe avocado or served with grilled fish.
   

Source: https://www.dishoom.com/journal/dishoom-chilli-broccoli-salad-recipe/

P.S. I've been asked where I got my bowl from - I got it here: https://amzn.to/3Y4nAjN