This richly marbled yogurt salad is nutritious and delicious. Blanched, chopped spinach is combined with minced fresh herbs, fresh lemon juice, lemon peel and white pepper. A mixture of greens instead of spinach can be used instead like mustard greens, chard, watercress, kale or collards.
Preparation time – 15 minutes
Serves: 4 to 6
Ingredients for Yogurt Salad
- ½ pound (230 g) fresh spinach, washed, patted dry, trimmed and coarsely chopped, or ½ pack (140 g) of frozen chopped spinach, defrosted and pressed dry
- 1 tbs (15 ml) unsalted butter
- 2 cups (480 ml) plain yogurt, or 1 ½ cups (360 ml) yogurt and ½ cup (120 ml) tart cream
- 3 tbs (45 ml) minced fresh herbs – coriander, dill, tarragon, chervil, parsley
- ½ tsp (2 ml) salt
- ¼ tsp (1 ml) white pepper
Method
Place the spinach with a sprinkle of water in a large non-stick pan, add the butter, cover and cook over moderate to moderately high heat for 5 minutes, or until a sizzling sound comes from the pan.
- After 5 minutes, turn the leaves over so the uncooked ones on top get a chance to cook. Cover and cook for another 4-5 minutes. Remove the lid and let any excess water evaporate.
- Remove the spinach from the pan and allow it to cool to room temperature. Alternatively, cook the defrosted spinach in a dab of butter for a few minutes.
- Meanwhile, combine the yogurt or yogurt-cream mixture, herbs, lemon peel, lemon juice, salt and pepper in a 1 quart/litre bowl and whisk with a fork until creamy.
- If you are ready to serve the salad, add the spinach and blend well. Otherwise, chill the yogurt mixture and spinach separately.
- Just before serving, combine the yogurt mixture and spinach and stir to blend. Serve in small custard cup sized bowls.
Vitamins and Minerals Information
Yogurt: Iodine, phosphorus, calcium, magnesium, zinc, iron, potassium, selenium and chloride
Spinach (palak): Vitamins A,, K, C, B6, E, riboflavin, thiamine, calcium, niacin, potassium, iron, magnesium, copper, selenium, phosphorous and zinc
Mustard greens: Vitamins C, E, B6, B1, B2, calcium, folic acid, carotenes, copper, manganese, fibre, phosphorus, protein magnesium, iron and potassium.
Swiss chard: Vitamins K, A, E and C, B1, B2, B6, iron, manganese, magnesium, potassium, calcium, copper, protein, phosphorus, niacin, zinc, biotin, folate and pantothenic acid.
Kale: Vitamins K and C, beta carotene, lutein, calcium and zeaxanthin.
Collard greens: Vitamins A, C and B, folate, chlorophyll, calcium
Watercress: Has more than 15 vitamins and minerals. It has higher concentrations of vitamin C than oranges, more iron than can be found in spinach and more calcium than milk.
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