Indian Carrot Salad
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.
Choose a vegetable oil with plenty of vitamin E, such as grapeseed oil. This vitamin supports immune system health.
(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 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 15.4 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 19 μg | (6 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 297 mg | (7 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 25 mg | (8 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 21 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 12 g |
Ingredients
- 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
Preparation steps
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.