Lively Spring Pea and Cauliflower Salad
This vibrant Lively Spring Pea and Cauliflower Salad is a refreshing twist on traditional leaf salads. Packed with sweet, tender peas and crunchy celery, this delightful dish is accented by fresh green onions and small cauliflower florets, creating a colorful medley that's as pleasing to the eye as it is to the palate. Dressed in a creamy, zesty ranch dressing and a hint of tangy sour cream, this salad is the perfect accompaniment to any spring or summer meal, bringing a burst of flavor and nutrition to your table. Ideal for picnics, barbecues, or even as a light lunch option, it’s sure to become a seasonal favorite.
4
Servings
80
Calories
7
Ingredients
Ingredients
Frozen peas
10 ounces (thawed)
Celery
2 stalks (thinly sliced)
Fresh cauliflower
1 cup (small florets)
Green onions
3 (thinly sliced)
Low-fat ranch dressing
1/4 cup (none)
Nonfat sour cream
1/8 cup (none)
Sunflower seeds
1/4 cup (none)
Instructions
1
Begin by thawing the frozen peas rapidly by running them under warm water until softened. Drain any excess water.
2
In a large mixing bowl, combine the thawed peas, thinly sliced celery, small cauliflower florets, and sliced green onions.
3
In a separate small bowl, mix together the low-fat ranch dressing and nonfat sour cream until smooth and well combined.
4
Pour the dressing mixture over the vegetable salad and toss gently until everything is evenly coated.
5
Finally, sprinkle the sunflower seeds on top and give it a light toss to incorporate them.
6
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld before serving.
Nutrition Information
3.75g
Fat
9.5g
Carbs
2.5g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Lively Spring Pea and Cauliflower Salad?
This is a vibrant and refreshing salad featuring sweet peas, crunchy celery, green onions, and small cauliflower florets tossed in a creamy ranch and sour cream dressing.
How many servings does this recipe provide?
This recipe is designed to yield 4 servings.
Is this salad vegetarian-friendly?
Yes, this Lively Spring Pea and Cauliflower Salad is a vegetarian dish.
How many calories are in one serving of this salad?
Each serving contains approximately 80 calories.
What is the fat content per serving?
There are 3.75 grams of fat per serving.
How many carbohydrates are in each serving?
Each serving contains 9.5 grams of carbohydrates.
What is the protein content of this salad?
Each serving provides 2.5 grams of protein.
How much fiber is in the salad?
There are 2 grams of fiber per serving.
What are the primary ingredients in this recipe?
The main ingredients include frozen peas, celery, fresh cauliflower, green onions, low-fat ranch dressing, nonfat sour cream, and sunflower seeds.
How do I prepare the frozen peas for this salad?
Thaw the frozen peas rapidly by running them under warm water until softened, then drain any excess water.
What kind of dressing is used for this cauliflower salad?
The dressing is a mixture of 1/4 cup low-fat ranch dressing and 1/8 cup nonfat sour cream.
How should the celery be prepared?
The recipe calls for 2 stalks of celery to be thinly sliced.
What is the recommended size for the cauliflower?
The cauliflower should be broken or cut into small florets to ensure it mixes well with the other ingredients.
How many green onions are needed?
You will need 3 green onions, which should be thinly sliced.
When should I add the sunflower seeds?
Sprinkle the sunflower seeds on top after the vegetables are coated in dressing and give it a light toss to incorporate them.
Can I serve this salad immediately?
Yes, you can serve it immediately, or refrigerate it for 30 minutes to allow the flavors to meld.
Is this recipe suitable for picnics?
Absolutely, it is specifically noted as being ideal for picnics, barbecues, and light lunch options.
Is this recipe considered low-fat?
Yes, it is tagged as low-fat and utilizes low-fat ranch and nonfat sour cream.
How many total ingredients are used in this recipe?
There are a total of 7 ingredients required for this salad.
What category does this recipe fall into?
This recipe is categorized under Lunch/Snacks.
What makes this salad a 'spring' recipe?
Its use of fresh peas and vibrant, crunchy vegetables makes it a light and refreshing seasonal favorite for spring.
Does this recipe contain any sugar?
The nutritional data provided does not specify the sugar content.
What is the sodium content for this salad?
Sodium information is not provided in the nutritional breakdown for this recipe.
How many sunflower seeds are included?
The recipe uses 1/4 cup of sunflower seeds.
How much ranch dressing is used?
The recipe calls for 1/4 cup of low-fat ranch dressing.
Is the sour cream full-fat or nonfat?
The recipe specifically requires 1/8 cup of nonfat sour cream.
Can I add other vegetables to this salad?
While the recipe focuses on peas and cauliflower, you can certainly customize it with other crunchy vegetables if desired.
What is the texture of the salad?
The salad offers a mix of textures, including sweet tender peas and crunchy celery and cauliflower.
Is there any cholesterol in this dish?
The cholesterol content is not specified in the provided nutritional data.
How many green onions should I use?
The recipe calls for 3 thinly sliced green onions.