Nutritional Facts of Broccoli, Cauliflower and Red Cabbage Salad, Calories in Broccoli, Cauliflower and Red Cabbage Salad

by Tarla Dalal
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How many calories does one serving of Broccoli, Cauliflower and Red Cabbage Salad have?

One serving (110 grams) of Broccoli, Cauliflower and Red Cabbage Salad gives 50 calories. Out of which carbohydrates comprise 36 calories, proteins account for 12 calories and remaining calories come from fat which is 3 calories.  One serving of Broccoli, Cauliflower and Red Cabbage Salad provides about 17.35 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Broccoli, Cauliflower and Red Cabbage Salad serves 3. 

50 calories for 1 serving of Broccoli, Cauliflower and Red Cabbage Salad, Cholesterol 0 mg, Carbohydrates 9.1g, Protein 3.1g, Fat 0.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Broccoli, Cauliflower and Red Cabbage Salad

See broccoli cauliflower red cabbage salad recipe | low carb broccoli cauliflower salad | Indole rich healthy Indian salad | with 15 amazing images.

Broccoli, cauliflower, and red cabbage salad with capsicum, cherry tomatoes, and carrots is a colorful and nutritious Indian salad that celebrates the beauty and flavor of fresh vegetables. Here's a note on this vibrant salad:

The broccoli, cauliflower, and red cabbage salad with capsicum, cherry tomatoes, and carrots is a vibrant and wholesome dish that combines an array of colorful vegetables to create a visually stunning and delicious salad. This salad is not only a feast for the eyes but also a celebration of flavors and textures that come together harmoniously to create a well-rounded and satisfying dish.

Broccoli and cauliflower, known for their crunchy texture and mild flavors, serve as the base of this salad, providing a crisp and refreshing bite that forms the foundation of the dish. These cruciferous vegetables are not only low in calories but also rich in essential nutrients like vitamins C and Vitamin K, making them a nutritious addition to any meal.

Red cabbage adds a pop of color and a hint of sweetness to the salad, complementing the earthy notes of the broccoli and cauliflower with its vibrant purple hue and crunchy texture. Red cabbage is also packed with antioxidants and fiber, making it a valuable addition to a healthy diet.

Capsicum, with its bright and peppery flavor, adds a burst of freshness and a subtle heat to the salad, creating a dynamic contrast to the milder flavors of the other vegetables. Capsicum is rich in vitamin C and other antioxidants, providing a nutritional boost to the dish.

Juicy cherry tomatoes bring a burst of sweetness and acidity to the salad, enhancing the overall flavor profile with their vibrant red color and juicy texture. Cherry tomatoes are not only delicious but also rich in vitamins and minerals, making them a nutritious addition to the salad.

Crunchy carrots add a touch of sweetness and a vibrant orange hue to the salad, providing a refreshing and crisp element that complements the other vegetables. Carrots are rich in beta-carotene, a precursor to vitamin A, and fiber, making them a nutritious and flavorful addition to the dish.

The combination of broccoli, cauliflower, red cabbage, capsicum, cherry tomatoes, and carrots in this salad creates a symphony of flavors, textures, and colors that is both visually appealing and delicious. The fresh and vibrant ingredients come together to create a wholesome and satisfying dish that is perfect for any occasion, whether as a light lunch, a side dish, or a colorful addition to a buffet spread.

Curd, mustard, and parsley salad dressing with a touch of honey and sea salt is a delightful and flavorful addition to Broccoli, cauliflower, and red cabbage salad. This dressing combines the tanginess of curd, the boldness of mustard, the freshness of parsley, the sweetness of honey, and the savory note of sea salt to create a harmonious blend of flavors. Here's a note on this delicious salad dressing:

The curd, mustard, and parsley salad dressing with honey and sea salt is a versatile and vibrant dressing that elevates the taste of any salad with its unique combination of ingredients. The creamy and tangy curd serves as the base of the dressing, providing a luscious texture and a refreshing note that complements the crispness of the salad greens.

In conclusion, the broccoli, cauliflower, and red cabbage salad with capsicum, cherry tomatoes, and carrots is a delightful and nutritious dish that showcases the beauty and versatility of fresh vegetables. This salad is a celebration of flavors, colors, and textures that is sure to please the palate and nourish the body, making it a perfect choice for those looking to enjoy a healthy and delicious meal.

Pro tips for Broccoli, cauliflower, and red cabbage salad. 1. In a bowl put 1/2 cup low fat curds (dahi). Curd adds a creamy texture and a mild tanginess to the dressing. This complements the crunch of the vegetables and creates a more well-rounded mouthfeel. Compared to mayonnaise-based dressings, curd offers a lighter and slightly healthier alternative. 2. In a big bowl put 1 cup steamed broccoli florets. Broccoli florets add a slightly grassy, earthy flavor to the salad that compliments the sweetness of carrots and the mildness of cauliflower and cabbage. The florets also provide a nice textural contrast with their slight crunch against the softer vegetables.

Is Broccoli, Cauliflower and Red Cabbage Salad healthy ?

Yes.

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage, also called purple cabbage, has slightly higher levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage.

 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and overweight individuals have Broccoli, Cauliflower and Red Cabbage Salad?

Yes. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage.

Can healthy individuals have Broccoli, Cauliflower and Red Cabbage Salad?

Yes.  Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods.

Value per serving% Daily Values
Energy50 cal2%
Protein3.1 g6%
Carbohydrates9.1 g3%
Fiber3 g12%
Fat0.3 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A870.2 mcg18%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C88 mg220%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)36.7 mcg18%
MINERALS
Calcium99.2 mg17%
Iron3.4 mg16%
Magnesium28.1 mg8%
Phosphorus129.9 mg22%
Sodium41.9 mg2%
Potassium197.6 mg4%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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