The chunky vegetable spread has everything you need to start your day well – protein from the dairy products and ample fibre and vitamins from the veggies. The use of low-fat cottage cheese and milk ensures a low calorie count, making this spread truly healthy, wealthy and wise, while the parsley adds a brilliant touch of flavour to it.
Preparation Time: 15 mins
Cooking Time: 0 mins
Total Time: 15 mins
Makes 1.50 cups (21 tbsp )
Ingredients
2 tbsp low fat milk
3/4 cup grated low fat paneer (cottage cheese)
2 tbsp chopped celery
1/4 cup finely chopped carrots
1/4 cup finely chopped capsicum
2 tbsp finely chopped spring onion greens
2 tbsp finely chopped tomatoes
1/4 cup finely chopped cucumber
1 tbsp finely chopped parsley
salt to taste
To Serve
crunchy cumin seed crackers
Method
- Combine all ingredients in a bowl. Chill for 2 hours.
- Serve with the crunchy cumin seed crackers.
Nutrition Value
| Value per tbsp | % Daily Values | |
| Energy | 4 cal | 0% |
| Protein | 0.3 g | 1% |
| Carbohydrates | 0.8 g | 0% |
| Fiber | 0.2 g | 1% |
| Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 72.3 mcg | 2% |
| Vitamin B1 (Thiamine) | 0 mg | 0% |
| Vitamin B2 (Riboflavin) | 0 mg | 0% |
| Vitamin B3 (Niacin) | 0 mg | 0% |
| Vitamin C | 3 mg | 8% |
| Vitamin E | 0 mg | 0% |
| Folic Acid (Vitamin B9) | 2.1 mcg | 1% |
| MINERALS | ||
| Calcium | 15.9 mg | 3% |
| Iron | 0.1 mg | 0% |
| Magnesium | 2.3 mg | 1% |
| Phosphorus | 13.5 mg | 2% |
| Sodium | 5.5 mg | 0% |
| Potassium | 12.8 mg | 0% |
| Zinc | 0 mg | 0% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
