Four easy recipes that make rainbow cauliflower and carrots shine

By Jolene Mafnas


All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Click here for a printer-friendly version of these recipes.

Cauliflower is having a moment, and not just because it can stand in for carbs like rice.

You can thank traditional breeding for these new or long-forgotten varieties. (Orange cauliflower, for example, was discovered in a Canadian marsh in the 1970s.)

Ditto for rainbow carrots. Carrots were yellow or purple until Dutch breeders reportedly produced the orange household staple in the 1600s. Now there’s even white and red!

How to use them? Check out The Healthy Cook’s mesmerizing carrot salad and  three zippy dips for raw or roasted veggies. The curry yogurt and spicy pepper are also great on chicken or fish.

Rainbow Carrot Salad

Time10 minutes

Serves 4

4 cups of ribbon- or spiral-cut rainbow carrots
1 sliced scallion
1 Tbs. olive oil
1 Tbs. red wine vinegar
¼ tsp. kosher salt
¼ cup chopped mixed fresh herbs (parsley, cilantro, mint, dill)

  1. In a large bowl, toss together all the ingredients.

Per serving (1 cup):

  • Calories: 80
  • Total fat: 3.5 g
  • Sat fat: 0.5 g
  • Carbs: 12 g
  • Fiber: 4 g
  • Total sugar: 6 g
  • Added sugar: 0 g
  • Protein: 1 g
  • Sodium: 210 mg

Caramelized Onion-Curry Yogurt


Time: 15 minutes

Makes 1 cup

1 Vidalia or other sweet onion, finely diced
2 Tbs. grapeseed or olive oil
1 tsp. curry powder
½ tsp. kosher salt
½ cup 2% plain greek yogurt

  1. Sauté the onion in the oil over medium heat, stirring often, until golden brown, 8-10 minutes.
  2. Stir in the curry powder and cook for 30 seconds.
  3. Remove to a bowl and stir in the salt and yogurt.

Per serving (2 Tbs.):

  • Calories: 50
  • Total fat: 4 g
  • Sat fat: 0.5 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 2 g
  • Sodium: 130 mg

Spicy Roasted Pepper


Time: 15 minutes

Makes 1 cup

2 red bell peppers
1 red chile pepper
¼ cup toasted silvered almonds
2 Tbs. extra-virgin olive oil
1 Tbs. sherry vinegar or red wine vinegar
½ tsp. kosher salt

  1. Cut the bell and chile peppers in half and lay them on a baking sheet, cut side down. Broil until the skin is browned in spots, 5-10 minutes. Let cool, then remove the skin and seeds.
  2. Blend all ingredients in a small food processor.

Per serving (2 Tbs):

  • Calories: 60
  • Total fat: 5 g
  • Sat fat: 0.5 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Total sugar: 2 g
  • Added sugar: 0 g
  • Protein: 1 g
  • Sodium: 120 mg

Avocado Hummus

Time: 10 minutes

Makes 1 cup

1 avocado
¾ cup no-salt-added chickpeas
2 Tbs. extra-virgin olive oil
1 tsp. lemon zest
2 Tbs. fresh lemon juice
½ tsp. kosher salt

  1. Blend all ingredients in a small food processor until smooth

Per serving (2 Tbs.):

  • Calories: 80
  • Total fat: 6 g
  • Sat fat: 1 g
  • Carbs: 6 g
  • Fiber: 2 g
  • Total sugar: 0 g
  • Added sugar: 0 g
  • Protein: 2 g
  • Sodium: 125 mg

Photos: Brebca/stock.adobe.com (cauliflower), oqba/stock.adobe.com (carrots), Kate Sherwood & Jennifer Urban/CSPI (all others).

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Enjoy these recipes?
Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.

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