Riced Broccoli & Quinoa Salad: Your Ultimate Healthy, Vegan, and Meal-Prep Friendly Dish
Move over cauliflower rice, because a new star is in town: Riced Broccoli! And in this incredible quinoa salad, it’s sheer perfection. This gorgeous vegan salad is a symphony of flavors and textures, featuring colorful red cabbage, tangy citrus, and satisfying plant-based protein from quinoa and pistachios, all brought together with a delightful crunch. What makes this Riced Broccoli Salad truly stand out is that it actually gets better as it sits, making it an absolute dream for meal prep. Get ready to transform your healthy eating routine with a dish that’s both nourishing and irresistibly delicious.
When the temperatures drop or when I find myself craving more comforting foods, I often seek a balance by combining wholesome vegetables with slow-burning, fiber-filled carbohydrates. This simple yet sophisticated Riced Broccoli and Quinoa Salad offers the best of both worlds. It’s incredibly satisfying and surprisingly light, bursting with flavor while maintaining a crisp and clean taste. This winning combination is not only nutrient-dense but also serves as the perfect low-carb side dish or a complete, fulfilling plant-based meal. It’s an innovative way to enjoy your greens and boost your overall well-being.
Why You’ll Love This Healthy Quinoa Salad
Perfect for Meal Prep
Imagine a salad that actually *improves* in flavor as it sits in your fridge. That’s exactly what this Riced Broccoli and Quinoa Salad does! Unlike delicate leafy green salads that wilt and get soggy after a day, the sturdy ingredients in this dish—like the riced broccoli, quinoa, and crisp cabbage—hold up beautifully. They absorb the vibrant citrus dressing over time, allowing the flavors to meld and deepen without losing their delightful texture. This makes it an absolute dream for busy weeknights or healthy lunches throughout your week. Simply whip up a big batch on Sunday, and you’ll have delicious, nutritious meals ready to go for days, saving you precious time and ensuring you stick to your healthy eating goals.
Ideal for Upping Your Veggie Consumption
If you’re looking for clever, delicious ways to sneak more vegetables into your daily diet, this salad is your ultimate secret weapon. Riced broccoli provides a substantial, nutrient-packed base, while colorful red cabbage adds another layer of essential vitamins and powerful antioxidants. It’s a flavorful and satisfying way to boost your daily intake of greens and other vegetables without feeling like you’re just eating a plain, boring bowl. Plus, the vibrant colors make it incredibly appealing and fun to eat, encouraging even the pickiest eaters to dig in!
Fresh, Tasty, Crunchy, and Zippy
Forget bland, uninspired salads! This Riced Broccoli and Quinoa Salad is a symphony of exciting flavors and delightful textures. Each forkful delivers a satisfying crunch from the perfectly riced broccoli, toasted pistachios, and crisp cabbage, all perfectly balanced with the tender, chewy grains of quinoa. The zesty citrus dressing, bright with fresh lemon and orange, cuts through the richness, creating a refreshingly tangy and vibrant taste experience that will awaken your palate and leave you craving more.
Loaded with Vitamin C
Packing a powerful punch of Vitamin C, this salad is a fantastic and delicious way to support your immune system and overall health. Both broccoli and the fresh citrus fruits (orange and lemon) in the dressing are excellent natural sources of this vital antioxidant. Vitamin C is crucial for healthy skin, robust immune function, and protecting your cells from damage. Enjoying this salad means you’re nourishing your body with delicious, health-boosting ingredients with every single bite.
Simple to Make with Just a Few Ingredients
Despite its gourmet feel and impressive nutritional profile, this healthy quinoa salad is surprisingly easy to prepare. You don’t need a long list of obscure ingredients or complicated techniques. With just a few straightforward steps and readily available components, you can have this vibrant dish on your table in under 30 minutes. Most of the work involves simple chopping and mixing, making it a perfect recipe for both novice cooks and seasoned home chefs looking for a quick, healthy, and satisfying meal solution that doesn’t compromise on flavor.
Not Your Average, Boring Salad… This One Has Pizzazz!
This is emphatically not your grandma’s sad, wilted side salad. With its stunning array of colors—the deep purples of the cabbage, the bright greens of the broccoli, and the sunny orange accents—this salad creates a feast for the eyes as well as the palate. The exciting combination of textures and dynamic flavor profile ensures that this Riced Broccoli and Quinoa Salad is designed to impress and delight. It’s a truly memorable dish that stands out, adding a touch of elegance, excitement, and innovation to any meal, whether it’s a casual lunch or a special dinner.
Nutrient Dense Powerhouse
Every single ingredient in this salad is carefully chosen for its exceptional nutritional value, making it a true powerhouse of goodness. Quinoa provides complete plant-based protein and abundant fiber, keeping you feeling full, satisfied, and energized for longer. Broccoli and red cabbage are brimming with a wide spectrum of vitamins, essential minerals, and powerful antioxidants. Pistachios contribute healthy fats and an additional boost of protein. Combined, these ingredients create a truly nutrient-dense meal that fuels your body with everything it needs to thrive, supporting your health from the inside out.
If you love quinoa as much as we do, you’ll definitely want to explore more delicious possibilities! Make sure to try my Southwest Quinoa Salad, my savory Veggie Fried Quinoa with Tofu, and this delightfully crunchy Crispy Quinoa Salad for more protein-packed, plant-based meal ideas.
Key Ingredients and Smart Substitutions for Your Salad
- Red Cabbage: This vibrant cruciferous vegetable is far more than just a pretty face in this salad. With its stunning purple hue, red cabbage brings a fantastic crisp texture and a mild, slightly peppery flavor that complements the other ingredients beautifully. Beyond its aesthetic appeal, it’s a nutritional powerhouse, loaded with antioxidants (especially anthocyanins, which give it its color), fiber for digestive health, and a significant amount of Vitamin C and K. Don’t skip it if you can help it! If purple isn’t available, green cabbage works well too, though you’ll miss the stunning vibrant color.
- Quinoa: Often mistaken for a grain, quinoa is actually a highly prized seed! It’s celebrated as a complete protein, meaning it contains all nine essential amino acids your body needs, making it an excellent choice for vegan and vegetarian diets. Rich in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E, quinoa is incredibly filling and helps stabilize blood sugar levels. Cooking quinoa is simple: typically a 1:2 ratio of quinoa to water, simmered until all liquid is absorbed. Ensure it’s fully cooled before adding to the salad to prevent clumping and maintain a fluffy texture. For a lower-carb option, you could slightly increase the riced broccoli, but quinoa adds essential protein and a wonderful chewy texture.
- Riced Broccoli: The true star of this innovative salad! Riced broccoli offers a brilliant, low-carb, and incredibly nutrient-rich alternative to traditional grains or even cauliflower rice. It’s packed with vitamins C and K, fiber, and other beneficial compounds. It’s incredibly versatile and provides a slightly earthier, greener flavor that pairs wonderfully with the citrus dressing. You can easily make your own riced broccoli by pulsing broccoli florets and roughly chopped stems in a food processor until it resembles grains of rice – just be careful not to over-process! Alternatively, many supermarkets now offer fresh or frozen riced broccoli in their produce or freezer sections, making preparation even quicker. If riced broccoli is hard to find, riced cauliflower can be a direct substitute, though it will alter the flavor profile slightly. This ingredient significantly boosts the vegetable content and adds a unique, delightful texture.
- Pistachios: These vibrant green nuts are not just for snacking! Pistachios add a crucial element of satisfying crunch and a lovely, subtly sweet, nutty flavor that elevates this salad from good to truly exceptional. They’re also packed with healthy fats, protein, and fiber, contributing to the salad’s satisfying and satiating nature. To enhance their flavor even further, lightly toast them in a dry skillet for a minute or two until fragrant. If pistachios aren’t your favorite or you can’t find them, feel free to substitute with other crunchy nuts like slivered almonds, chopped walnuts, pecans, or even seeds like pumpkin seeds (pepitas) or sunflower seeds for a similar textural and nutritional boost.
- Dressing: A truly exceptional salad deserves an equally exceptional dressing, and this citrus-infused vinaigrette delivers on all fronts! Made with freshly zested and juiced oranges and lemons, it provides a bright, tangy, and incredibly refreshing counterpoint to the rich textures of the salad. Extra virgin olive oil forms the healthy fat base, while fresh minced garlic adds a pungent depth of flavor and numerous health benefits. A pinch of coarse sea salt enhances all the natural flavors, and a touch of crushed red pepper flakes introduces a subtle, welcome warmth and zing that makes the dressing irresistible. This simple homemade dressing is far superior to any store-bought alternative, ensuring pure, vibrant flavors and wholesome ingredients.
- Scallions & Celery: These two fresh ingredients are vital for adding extra layers of freshness, crisp texture, and a mild, aromatic flavor. Scallions provide a gentle oniony bite without being overpowering, and celery offers a refreshing snap that brightens up the entire salad.
How to Make This Flavorful Riced Broccoli and Quinoa Salad
Step 1: Prep All Your Ingredients
Preparation is key to a smooth and enjoyable cooking experience. Here’s how to get everything ready:
- Cooked Quinoa: You’ll need cooked quinoa for this recipe. Follow the specific directions in the recipe card below for perfect fluffy quinoa. A general rule is 1 cup of quinoa to 2 cups of water. Bring to a boil, then simmer, covered, for 12-15 minutes until absorbed. For the best results in the salad, spread the cooked quinoa on a baking tray to cool completely. This prevents clumping and ensures a light, fluffy texture when mixed. You can even make the quinoa a day or two ahead and store it in an airtight container in the fridge; just fluff it with a fork before use.
- Riced Broccoli: Whether you’re making your own or using store-bought, prepare your riced broccoli. If using fresh broccoli, simply chop florets and stems into manageable pieces and pulse them in a food processor until they achieve a rice-like consistency. Be careful not to over-process, or you’ll end up with a paste! If using frozen riced broccoli, make sure it comes to room temperature before adding it to the salad to avoid chilling the entire dish or introducing excess moisture.
- Dice Celery: Dice your celery into small, uniform pieces. This ensures a consistent crunch in every bite and helps it blend well with the other ingredients.
- Slice Scallions: Thinly slice your scallions, utilizing both the white and green parts for maximum flavor, freshness, and visual appeal.
- Toast Pistachios: For an extra layer of flavor and aroma, lightly toast your pistachios. Heat a dry skillet over medium heat and add the raw pistachios. Shake the pan frequently for about 1-2 minutes until they become fragrant and start to turn a slightly darker shade. Be careful not to burn them, as nuts can quickly go from toasted to burnt. Let them cool slightly before adding to the salad.
Step 2: Make the Vibrant Citrus Dressing. Start by zesting the orange into a small bowl using a microplane, being careful to avoid the bitter white pith. Then, add the freshly squeezed orange juice, along with the lemon juice, high-quality olive oil, pressed garlic, a good pinch of coarse sea salt, and the crushed red pepper flakes. Use a whisk to vigorously emulsify the dressing until it’s well combined and slightly thickened. This ensures all the vibrant flavors are perfectly blended.
Step 3: Combine and Toss Your Salad. In a large mixing bowl, combine the cooled riced broccoli, the cooked and fluffed quinoa, the toasted pistachios, the diced celery, and the thinly sliced scallions. Pour about half of the prepared citrus dressing over the ingredients. Mix thoroughly to ensure everything is evenly coated and the flavors begin to meld. This initial mix helps distribute the dressing well.
Step 4: Add Cabbage and Final Seasoning. If you haven’t already stirred in the chopped red cabbage, do it now! This vibrant addition is best mixed in closer to serving for maximum crunch and color. Toss everything together really well, ensuring the cabbage is fully integrated into the salad. Taste a small portion and adjust seasoning as needed, adding more of the remaining dressing, extra salt, or pepper to suit your personal preference. The beauty of this salad is its adaptability to your taste!
Serve this vibrant salad immediately or allow the flavors to meld in the fridge for an even better experience. For an even bigger burst of fresh citrus flavor and a beautiful presentation, pass along additional orange slices for garnish. We especially love the bright, sweet interior that Cara Cara oranges provide, but any juicy orange will do!
Debra’s Pro Tips for the Best Riced Broccoli & Quinoa Salad
- Cool Your Quinoa Properly: Achieving the perfect texture in your quinoa salad starts with properly cooled quinoa. After cooking, immediately spread the quinoa in a single layer on a baking tray. This allows it to cool quickly and prevents the grains from clumping together, which can happen if it cools in the hot pot. Loose, fluffy quinoa mixes more easily into the other ingredients and provides a much better mouthfeel in your salad. If you’re planning ahead, cooked quinoa can be stored in an airtight container in the refrigerator for up to 3-4 days; just fluff it with a fork before adding to the salad.
- Garnish with Zest: For an extra pop of color and an intensified citrus aroma, set aside a small amount of orange zest after preparing the dressing. Sprinkle this vibrant zest over the finished salad just before serving. It’s a simple yet incredibly effective trick that elevates the presentation and offers a fresh burst of citrus fragrance with every single bite, truly enhancing the experience of this riced broccoli dish.
- Excellent for Meal Prep: This Riced Broccoli and Quinoa Salad is an absolute superstar for meal prep! Unlike many traditional salads that contain delicate leafy greens, the robust ingredients in this recipe mean it actually gets *better* as it sits. The riced broccoli and quinoa absorb the tangy citrus dressing, allowing the flavors to meld and deepen without ever getting soggy. Store any leftovers in an airtight container in the refrigerator for up to a week. It’s perfect for grab-and-go lunches or quick side dishes throughout the week, making healthy eating effortlessly convenient and delicious.
- Serving Suggestions: Serve this vibrant salad chilled or at room temperature. It makes a fantastic standalone light lunch, a hearty side dish for grilled chicken, baked salmon, or any other protein. It also complements any plant-based meal beautifully. Don’t forget to offer extra orange wedges on the side for those who love an even bolder citrus kick!
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📖 Recipe: Riced Broccoli & Quinoa Salad
Riced Broccoli and Quinoa Salad
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Ingredients
- 1 cup quinoa (yields 3 cups cooked)
- 5 cups riced broccoli
- 4 scallions thinly sliced
- 3-4 stalks celery small dice (approx. 1 cup)
- 1 ½ cups chopped purple cabbage.
- ½ cup pistachios dry roasted (or lightly toast raw ones)
- 1 orange cut into thin wedges for garnish
Dressing:
- 1 orange zested and juiced (approx. ¼ cup of juice)
- 1 Tablespoon fresh lemon juice
- ⅓ cup olive oil
- 1 clove garlic pressed or minced
- 1 teaspoon coarse sea salt
- ½ teaspoon crushed red pepper
Instructions
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In a medium saucepan, combine 2 cups water with 1 cup quinoa. Bring to a boil, then reduce heat, cover and simmer for 12-15 minutes, until water has been absorbed. Let stand 5 minutes and then fluff with a fork. Spread on a baking tray to cool completely or make quinoa ahead and refrigerate until ready to use. Break up any clumps before tossing into the salad.
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Toss pistachios in a dry skillet over medium heat. Keep shaking the pan as nuts get toasted, being careful not to let them burn (about 1-2 minutes until fragrant). Let cool.
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Rice broccoli: You can chop broccoli into large florets and pulse in a food processor until it resembles rice, or buy already riced broccoli in the produce aisle or freezer section of most supermarkets. If frozen, bring riced broccoli to room temperature before proceeding.
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Combine all salad ingredients (cooled quinoa, riced broccoli, toasted pistachios, diced celery, sliced scallions, chopped purple cabbage) in a large bowl.
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Make dressing: Zest the orange into a small bowl, then juice the orange and lemon into the same bowl. Add remaining dressing ingredients (olive oil, pressed garlic, coarse sea salt, crushed red pepper) and whisk together until emulsified.
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Pour about ½ of the dressing over the salad and mix well. Taste for seasoning, adding more dressing, salt, and pepper as needed to your preference. Serve with thin wedges of orange for an extra burst of flavor.
Notes
This recipe is Kosher for Passover as is. No substitutions needed if quinoa is consumed during Passover.
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
If you enjoy quinoa during Passover, this salad is an outstanding side dish or a light meal to add to your menus. It’s naturally Kosher for Passover, with no substitutions needed. You can find more Healthy Passover Recipes here for inspiration!