Name: Rainbow salad
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 6
Ingredients: 2 sweet potatoes, peeled and cut into 3 large chunks; 1 carrot, peeled and cut into 3 large chunks; 150g bunch asparagus, tough stalks trimmed; 50g frozen broad beans; 50g frozen peas; For the dressing:; 150g spring onions, trimmed and finely chopped; 8-10 cornichons (baby gherkins) finely chopped; 2 heaped tbsp 0% fat Greek-style yogurt; 1 tbsp light mayonnaise; 1 heaped tsp Dijon mustard; good pinch pepper

A mixture of sweet potato with asparagus, carrot, broad beans and peas bound in a creamy yogurt-based sauce. Can be served cold or warm and ideal with grilled meat or fish.

Serves

Prep

15 minutes

Cook

20 minutes

Nutrition information

Each 134g serving contains (excludes serving suggestion)

KCal: 112
Carbs: 19.0g
Fibre: 5.0g
Protein: 3.6g
Fat: 1.4g
(Low)
Saturates: 0.2g
(Low)
Sugars: 7.7g
(Medium)
Salt: 0.2g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

2 sweet potatoes, peeled and cut into 3 large chunks
1 carrot, peeled and cut into 3 large chunks
150g bunch asparagus, tough stalks trimmed
50g frozen broad beans
50g frozen peas
For the dressing:
150g spring onions, trimmed and finely chopped
8-10 cornichons (baby gherkins) finely chopped
2 heaped tbsp 0% fat Greek-style yogurt
1 tbsp light mayonnaise
1 heaped tsp Dijon mustard
good pinch pepper

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Method

Step 1

Add the sweet potatoes and carrots to a pan of boiling water and boil for 10 minutes.

Step 2

Add the asparagus and carry on boiling for 5 minutes.

Step 3

Check that the asparagus is cooked and remove from the pan, check the carrots and sweet potatoes too and either remove or carry on cooking for a couple of minutes if they're not yet tender.

Step 4

Once the sweet potatoes and carrots are cooked turn off heat and add the broad beans and peas to the pan. This will defrost them and stop the other vegetables from over cooking.

Step 5

Drain the vegetables, allow to cool then dice the sweet potato and carrot and cut the asparagus into ½ cm rings.

Step 6

Make the dressing by mixing all the ingredients together.

Step 7

Fold the sweet potato, carrot, asparagus, broad beans and peas into the dressing and serve.

Recipe tips

You can add almost any cooked vegetables to this salad including green beans, celery and apple.
If you want a warm rainbow salad then just dice and mix the vegetables together as soon as they're cooked and serve immediately.