Spicy Cauliflower-Pea Salad
- 6 Servings
- 90 Calories per Serving
Ingredient List
- 1 pound cauliflower (about half a head)
- 1/4 cup shelled sweet peas or frozen sweet peas
- 2 1/2 cups Mountain High® original, lowfat or fat free plain yoghurt
- 3/4 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/8 teaspoon black pepper
- Dash ground red pepper (cayenne)
Preparation
- Separate cauliflower into flowerets and boil in about 4 cups of water 8 to 12 until crisp-tender. Remove cauliflower from water with a slotted spoon; drain. Cook fresh peas in boiling water 5 to 10 minutes or frozen peas 5 to 7 minutes of cooking time. Drain and cool.
- In a large bowl, stir together yoghurt, salt, cumin, black pepper and red pepper. Fold in cooled vegetables. Serve at room temperature or chill 1 to 2 hours to blend flavors. Cover and refrigerate any leftover salad.
Nutrition Information
Nutrition Information (Amount per serving)
Total Fat 2 1/2g 4%, Saturated Fat 1 1/2g 7%, Cholesterol 15mg 4%, Sodium 380mg 16%, Potassium 340mg 10%, Total Carbohydrate 11g 4%, Dietary Fiber 1g 4%, Vitamin A 4%, Vitamin C 15%, Calcium 15%, Iron 2%, Vitamin D 0%, Vitamin E 0%, Thiamin 2%, Riboflavin 0%, Niacin 0%, Vitamin B6 4%, Folic Acid 6%, Vitamin B12 0%, Pantothenic Acid 2%, Phosphorus 2%, Magnesium 2%, Zinc 0%, Selenium 0%, Copper 0%, Manganese 4%
Nutrition Other (Amount per serving)
Calories 90, Calories from Fat 25, Trans Fat 0g, Monounsaturated Fat 0g, Polyunsaturated Fat 0g, Soluble Fiber 0g, Insoluble Fiber 0g, Sugars 6g, Protein 5g, Beta-Carotene 4%, Omega-3 0g, Carbohydrate Choice 1, Starch 1/2, Fruit 0, Other Carbohydrate 0, Skim Milk 0, Low-Fat Milk 0, Milk 0, Vegetable 1/2, Very Lean Meat 0, Lean Meat 0, Medium-Fat Meat 0, High-Fat Meat 0, Fat 1/2, Fruits 0c, Vegetables 1/2c, Grains 0oz-eq, Meat & Beans 0oz-eq, Dairy 0c, Fats & Oils 0tsp
