Cauliflower-Pea Salad
Healthy, because
Even smarter
Nutritional values
Cauliflower is a great source of fiber, while peas add iron and antioxidants to this salad.
During the pea season in summer you can of course use fresh peas instead of frozen peas. Then you need about 250-300 grams, because the peel of the legumes is not used. Even if the preparation time is slightly increased by paling, you should not miss this opportunity, because fresh peas taste even more aromatic than the frozen version.
(Percentage of daily recommendation)
| Calorie | 206 cal. | (10 %) | ||
| Protein | 7.61 g | (8 %) | ||
| Fat | 11.25 g | (10 %) | ||
| Carbohydrates | 23.46 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.19 g | (27 %) |
| Vitamin A | 130.36 mg | (16,295 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.31 mg | (3 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.22 mg | (20 %) | ||
| Niacin | 3.36 mg | (28 %) | ||
| Vitamin B₆ | 0.51 mg | (36 %) | ||
| Folate | 127.62 μg | (43 %) | ||
| Pantothenic acid | 1.22 mg | (20 %) | ||
| Biotin | 2.77 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 171.81 mg | (181 %) | ||
| Potassium | 665.13 mg | (17 %) | ||
| Calcium | 84.44 mg | (8 %) | ||
| Magnesium | 51.56 mg | (17 %) | ||
| Iron | 2.18 mg | (15 %) | ||
| Iodine | 2.25 μg | (1 %) | ||
| Zinc | 1.43 mg | (18 %) | ||
| Saturated fatty acids | 1.53 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 22 ozs Cauliflower
- salt
- 2 red onions
- 1 red chili pepper
- ½ inch fresh ginger
- 1 garlic clove
- 3 Tbsps olive oil
- 1 tsp Curry powder
- 1 cup Peas
- 1 splash lemon juice
- peppers
- 2 Tbsps White vinegar
- 2 Tbsps coarsely chopped parsley
Preparation steps
Boil cauliflower in salted water for 6-8 minutes. Remove from heat and drain. Blanch in water. Peel the onions and cut into wedges. Rinse, halve and finely chop the chile. Peel and finely chop the ginger and garlic. Saute the onion, chile, ginger and garlic in 1 tablespoon oil for 1-2 minutes.
Add the curry powder and deglaze with blanching water. Add the peas, bring to a boil. Then remove from heat. Let the mixture cool until lukewarm and season with salt, lemon juice and pepper. Cover the cauliflower with the remaining oil and vinegar. Serve garnished with parsley.
