Spicy Cauliflower-Pea Salad
- 6 Servings
- 90 Calories per Serving
This salad goes well with Indian cuisine or makes a light lunch by itself. As an alternative, try substituting carrots or broccoli for the cauliflower.
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
Servings: 6
Serving size: 1 Serving
Amount per serving (Calories ): 90
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 2&½g | 4% |
| Saturated Fat | 1&½g | 7% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 15mg | 4% |
| Sodium | 380mg | 16% |
| Total Carbohydrate | 11g | 4% |
| Dietary Fiber | 1g | 4% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 6g | % Value not available |
| Protein | 5g | % Value not available |
| Vitamin D | Value not available | 0% |
| Vitamin E | Value not available | 0% |
| Calcium | Value not available | 15% |
| Iron | Value not available | 2% |
| Potassium | 340mg | 10% |
| Thiamin | Value not available | 2% |
| Riboflavin | Value not available | 0% |
| Niacin | Value not available | 0% |
| Vitamin B6 | Value not available | 4% |
| Vitamin B12 | Value not available | 0% |
| Pantothenic Acid | Value not available | 2% |
| Phosphorus | Value not available | 2% |
| Magnesium | Value not available | 2% |
| Zinc | Value not available | 0% |
| Manganese | Value not available | 4% |
| Selenium | Value not available | 0% |
| Copper | Value not available | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch ½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable ½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat ½,
- Fruits 0c,
- Vegetables ½c,
- Grains 0oz-eq,
- Meat & Beans 0oz-eq,
- Dairy 0c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving1
