Cauliflower Pea Salad
Bright, refreshing, and packed with a medley of textures, this Cauliflower Pea Salad is a delightful addition to any meal. Featuring tender blanched cauliflower florets, vibrant peas, and crunchy sunflower seeds, this salad combines wholesome ingredients with a creamy, tangy dressing made from mayonnaise, Greek yogurt, lemon juice, and a touch of honey. The subtle sweetness from the peas pairs perfectly with the sharpness of red onion, while freshly chopped parsley adds a pop of color and herbaceous flavor. Ready in just 20 minutes with minimal cooking, this quick and easy salad is ideal as a healthy side dish or a light vegetarian lunch. Perfect for meal prep, picnics, or potlucks, this recipe is a must-try for anyone looking to elevate their salad game with a unique and nutrient-packed twist!
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Recipe Information
Ingredients
- 1 head Cauliflower
- 1 cup Frozen peas
- 0.5 small Red onion
- 0.5 cup Mayonnaise
- 0.25 cup Greek yogurt
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
- 1 teaspoon Honey
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Sunflower seeds
Instructions
Prepare the cauliflower by cutting it into small, bite-sized florets. Remove any tough stems.
Bring a medium pot of water to boil and blanch the cauliflower florets for 2 minutes. Drain and rinse under cold water to stop the cooking process.
Place the frozen peas in a colander and run them under hot water for 1-2 minutes to thaw. Drain thoroughly.
Finely dice the red onion and chop the fresh parsley.
In a large mixing bowl, combine the blanched cauliflower, thawed peas, and diced red onion.
In a small bowl, whisk together the mayonnaise, Greek yogurt, lemon juice, honey, salt, and black pepper until the dressing is smooth and creamy.
Pour the dressing over the cauliflower and pea mixture. Toss to coat everything evenly.
Sprinkle the chopped parsley and sunflower seeds on top for added freshness and crunch.
Cover the salad and let it chill in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.
Serve cold and enjoy your Cauliflower Pea Salad!
Nutrition Facts
Calories |
1343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.0 g | 126% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 2402 mg | 104% | |
| Total Carbohydrate | 97.1 g | 35% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 31.5 g | ||
| Protein | 29.0 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 2638 mg | 56% | |
*The % Daily Value 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.
