Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Indian Carrot Salad
- Ingredients
- 11 ozs Yogurt (low-fat)
- 4 carrots
- 2 Red onions
- 1 Tbsp vegetable oil
- 1 Tbsp brown Mustard seed
- 1 tsp ground Cumin
- salt
- 1 tsp Chili powder
- ½ bunch mint
- ½ lemon
Strain yogurt through a fine sieve for about 30 minutes.
Peel carrots, cut in half crosswise, then cut into very fine strips with a knife or peeler.
Peel the onions and cut into very thin strips.
Heat oil in a pan and toast the mustard seeds briefly until they begin to burst.
Add carrots and onions to pan. Add cumin, salt and chili powder and cook over medium heat for 3-4 minutes, stirring frequently until al dente.
Transfer mixture into a bowl and allow to cool.
Scoop yogurt into a bowl. Rinse mint and pat dry, chop leaves and add to yogurt. Squeeze lemon and stir juice to taste into yogurt.
Combine carrots with yogurt sauce and serve immediately.
(Percentage of daily recommendation)
Calorie | 80 cal. | (4 %) | ||
Protein | 4 g | (4 %) | ||
Fat | 2 g | (2 %) | ||
Carbohydrates | 8 g | (5 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 4 g | (13 %) |
Healthy, because
The carrots in this dish contain more than the daily requirement of beta-carotene, an antioxidant which is converted into vitamin A in the body.
Even smarter
Choose a vegetable oil with plenty of vitamin E, such as grapeseed oil. This vitamin supports immune system health.