Crunchy kumara and cashew salad
Serves: 4
Time to make: 20 mins
Total cost: $7.40 / $1.85 per serve
(at time of publication)
Ingredients
- 600g kumara
- 1 ½ cups (3-4 stalks) chopped celery
- ½ cup roasted cashews, peanuts or almonds, roughly chopped
- ½ cup chopped dates
- 2 finely sliced spring onions
- ¼ cup chopped fresh coriander
- 1 ½ cups baby spinach
- Dressing
- 3 tablespoons reduced-fat mayonnaise
- 3 tablespoons plain low-fat yoghurt
- 2 tablespoons orange juice
- 1 teaspoon grated zest of orange
- ½ teaspoon curry powder
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Instructions
1 Peel kumara and cut in 2-3cm dice. Cook until tender either by microwaving on high (100%) in a covered container for 7-10 minutes or by boiling gently, draining then leaving to cool to room temperature.
2 While kumara cooks prepare dressing by combining all the ingredients in a small bowl.
3 In a large bowl place cooled kumara and the remaining salad ingredients (reserving a little coriander to use as a garnish). Pour in dressing then toss gently to combine. Season to taste with salt and pepper.
4 Serve garnished with reserved coriander.
Variations
Make it gluten free: Check yoghurt is gluten free.
Nutrition Info (per serve)
-
Calories 363cal
-
Kilojoules 1520kJ
-
Protein 7g
-
Total fat 13g
-
–Saturated fat 2g
-
Carbohydrates 55g
-
–Sugars 26g
-
Dietary fibre 7g
-
Sodium 220mg
-
Calcium 110mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
