Crunchy Broccoli & French Bean Salad with Toasted Seed Garnish
About
This dish is a masterclass in texture and balance. Originally featured in our Vegetarian Delights series, this salad moves away from the traditional boiled vegetable and introduces a vibrant, "al dente" crunch that pairs perfectly with a tangy balsamic emulsion. It’s a staple at Meath Cookery School because it’s quick to prepare, budget-friendly, and incredibly nutritious.
What You Will Learn
How to "blanch and refresh" vegetables to keep them vibrant and crisp.
The secret to a stable balsamic dressing emulsion.
How to elevate simple greens using toasted textures.
Recipe Card
Prep time: 10 mins
Cook time: 5 mins
Serves: 4 as a side
Ingredients
200g Long-stemmed broccoli
200g French beans
500g Mixed Pumpkin, Sesame, and Sunflower seeds
50g Toasted flaked almonds
50ml Olive oil
50ml Balsamic vinegar
Salt and Pepper (to season)
Directions
Prep the Greens: Bring a large pot of water to a rolling boil. Add the broccoli and bring the water back to the boil.
The Cold Shock: Immediately remove the broccoli from the heat and cool under a cold tap to stop the cooking process. Repeat this exact process for the French beans.
Create the Emulsion: In a small bowl, whisk the olive oil and balsamic vinegar together until they thicken into a smooth emulsion.
Toss: Ensure all water is strained thoroughly from the vegetables, then toss them generously in the dressing.
The Finish: Sprinkle over your toasted flaked almonds and the mixed seeds. Add a final seasoning of salt and pepper to taste.
Chef’s Pro-Tip: "The 'cold shock' is the most important step! It locks in that bright green color so your salad looks as good as it tastes. For an extra boost of flavor, toast your seeds in a dry pan for 2 minutes until they just start to pop."