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:    
Cooking Time:    
Total Time:    
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

  1. Combine all ingredients in a bowl. Chill for 2 hours.
  2. 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.

 

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