This Asian broccoli salad is perfect for your healthy meal plan. It takes just 12 minutes to make and uses delicious aromatics that are packed with flavor. While being packed with nutrition, this recipe contains just 118 calories per serving, making it perfect for anyone looking to lose weight.
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Why This Recipe Works
This recipe uses many classic ingredients and flavors that are in a traditional stir fry. It has a robust aromantic flavor made from natural, healthy ingredients, and it’s packed with essential vitamins and minerals that provide a ton of health benefits. You don’t need to feel guilty if you overeat this Asian broccoli salad because it contains only 118 calories per serving.
It’s a popular choice in my weight loss meal prep ideas, and for a good reason! I love to make kitchen time to a minimum when I have a lot of meal prep, and with 12 minutes, this Asian broccoli salad is an excellent addition.
Health and Nutrition
This Asian broccoli salad has a wide range of vegetables, giving you a vast range of vitamins and minerals. It also uses superfoods like ginger and garlic, which are known for their medical properties due to their anti-inflammatory and antioxidant effects on the human body.
Anti-inflammatory & Antioxidants: The fragrant flavor of ginger comes from its natural oils, which is gingerol. Gingerol is a bioactive compound, and it gives this Asian broccoli salad its anti-inflammatory and antioxidant effects.
High in Vitamins: This recipe is high in Vitamin A, B1, B5, B6, B9, C, K.
High in Minerals: This recipe is a great source of Iron, Magnesium & Potassium.
Less Common Ingredient Replacements
I know that certain ingredients can be tricky to get a hold of, so I’ll provide you with the best replacements for each specialty ingredient below.
Chinese Mustard – This is a mustard powder made from ground brown mustard seeds. It has a spicy kick and a slight tanginess behind the spicy kick. You can find this in most Asian supermarkets, and it takes a long time in your pantry. You can replace this with any other hot mustard powder or mild if you prefer not to have a spicy kick!
Ghee – Is a clarified butter with the vast majority of its lactose and casein removed (a milk protein); this allows it to be cooked at a high heat without burning like butter. Ghee is now popular in most big grocery stores and specialty stores. The best replacement for ghee in this recipe would be a neutral, high smoke point oil like canola, vegetable or sunflower oil.
Expert Tips and Tricks
Use a Seasoned Wok
If you want to get the most flavor out of your buck, a seasoned wok is the way to go! Even the most simple dishes cooked in a seasoned wok can have a ton of flavor.
I recommend investing in a high-quality wok because in reality, you don’t want to replace them regularly!
Fresh Vegetables
I recommend using fresh vegetables for this Asian broccoli salad because I love this recipe’s slight al dente and fresh crunch. Frozen vegetables tend to have a softer bite once cooked.
Frequently Asked Questions
Should I eat Asian broccoli salad hot or cold?
This Asian broccoli salad can be eaten hot, warm or cold! That’s one great thing about this recipe, making it very ideal for meal prep!
How long can I meal prep Asian broccoli salad?
You can store this Asian broccoli salad for 3 days in the refrigerator. Make sure to store the meal prep in an air-tight container.
How should I store Asian broccoli salad?
I recommend storing this Asian broccoli salad in a glass meal prep container. This recipe has a lot of aromantics that can linger behind on plastic containers.
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Asian Broccoli Salad
Ingredients
- 2 tbsp Ghee
- 1 tbsp Ginger minced
- 1 tbsp Garlic minced
- 3 cups Broccoli Florets roughly chopped
- 1/2 cups Sugar Snap Peas
- 1 Zucchini diced into small chunks
- 1/2 cup Red Cabbage shredded
- 1 Lemon juiced
- 1 tbsp Chinese Mustard Powder
- Sesame Seeds for garnish
Instructions
- In a wok/large frying pan, melt the ghee until slightly bubbling. Add in the ginger and garlic, then stir fry for 30 seconds, until aromatic.
- Add the broccoli, zucchini, snap peas, and cabbage. Continue stir frying for another 3 minutes.
- Add 2-3 tablespoons of water, lemon juice, and Chinese mustard powder. Continue to cook for 1 minute, until the vegetables are al dente.
- Serve immediately, garnished with sesame seeds.
Nutrition
Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.
