InternationalSoups And CreamsVegetarianGluten FreeHigh FiberUnder 300 CaloriesQuick Meals30 Minute Meals

Creamy Cauliflower and Broccoli Salad

Creamy Cauliflower and Broccoli Salad is a Soups And Creams international recipe with 127 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

127 kcal

Total Time

15 min

Servings

1

Protein

8.9 g

About This Recipe

The story behind Creamy Cauliflower and Broccoli Salad

Creamy Cauliflower and Broccoli Salad is a soups and creams recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around broccoli, cauliflower, and green beans.

Like most enduring soups and creams recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 127 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Creamy Cauliflower and Broccoli Salad worth coming back to.

Ingredients

  • Broccoli1 cup (90 g)
  • Cauliflower1 cup (110 g)
  • Green Beans1/4 cup (25 g)
  • Carrot1/2 medium (30 g)
  • Evaporated Whole Milk1/8 cup (30 ml)
  • Mustard1 teaspoon (5 g)
  • Lemon Juice1 tablespoon (15 g)
  • Oregano1 pinch (1 g)

Instructions

  1. 1

    Step 1

    Place a pot of water over high heat.

  2. 2

    Step 2

    Meanwhile, dice the carrot, chop the broccoli and cauliflower and cut the green beans in bite-sized pieces.

  3. 3

    Step 3

    Once the water starts boiling, add the green beans and carrots. Let it boil for 6 minutes.

  4. 4

    Step 4

    With three minutes remaining, add the broccoli and cauliflower and let it boil for the remaining time.

  5. 5

    Step 5

    Remove the vegetables and place in a bowl with water and ice to stop the cooking. Drain and set aside.

  6. 6

    Step 6

    Separately, mix the milk, lemon juice, mustard and oregano. Season with salt and pepper.

  7. 7

    Step 7

    Pour the dressing on the salad and mix.

Nutrition Snapshot

Macros and micros at a glance

62/ 100

Forkd Score · Moderate

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

127

Protein

8.9g

Carbs

39.6g

Fat

2.7g

Fiber

12.4g

Micronutrients

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Diet and Allergen Guide

Vegetarian

Yes

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

MilkTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Creamy Cauliflower and Broccoli Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Creamy Cauliflower and Broccoli Salad

How many calories are in Creamy Cauliflower and Broccoli Salad?

Creamy Cauliflower and Broccoli Salad has about 127 calories per serving based on the current ingredient list and serving size on this page.

How long does Creamy Cauliflower and Broccoli Salad take to make?

Creamy Cauliflower and Broccoli Salad takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Creamy Cauliflower and Broccoli Salad?

Most ingredients in Creamy Cauliflower and Broccoli Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can use a plant-based version of Evaporated Whole Milk. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Creamy Cauliflower and Broccoli Salad?

Creamy Cauliflower and Broccoli Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Creamy Cauliflower and Broccoli Salad?

Yes, Creamy Cauliflower and Broccoli Salad generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.

How do I reheat Creamy Cauliflower and Broccoli Salad?

Reheat Creamy Cauliflower and Broccoli Salad gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.

Can I scale Creamy Cauliflower and Broccoli Salad up or down?

Yes. Creamy Cauliflower and Broccoli Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Creamy Cauliflower and Broccoli Salad?

Use a large pot or Dutch oven for Creamy Cauliflower and Broccoli Salad so there is room to simmer without boiling over.

How do I know when Creamy Cauliflower and Broccoli Salad is cooked properly?

Creamy Cauliflower and Broccoli Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Creamy Cauliflower and Broccoli Salad suitable for vegetarians?

Yes. Creamy Cauliflower and Broccoli Salad is suitable for vegetarians as written.

Is Creamy Cauliflower and Broccoli Salad gluten-free?

Yes. Creamy Cauliflower and Broccoli Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Creamy Cauliflower and Broccoli Salad?

Yes. This recipe includes Milk, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Creamy Cauliflower and Broccoli Salad ahead of time?

Creamy Cauliflower and Broccoli Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Creamy Cauliflower and Broccoli Salad for my calorie or macro goals?

To make Creamy Cauliflower and Broccoli Salad higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.

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