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Steamed citrus vegetables
A delicious way to serve cauliflower and carrots.
What you need
- 350 g cauliflower florets
- 450 g carrots, peeled and cut diagonally
- rind of 1/2 lemon
- To garnish
- 25 g butter, softened
- 1 tsp chopped fresh parsley
- 1 dash freshly ground black pepper
- 1 pinch grated nutmeg
Method
Place the vegetables in a steamer over boiling water. Cook for 7-10 min, depending on size of vegetables. 2 min before the end of cooking, stir in the lemon rind.
Mash the butter with the herbs and black pepper. Form into small rounds.
Just before serving: Put the rounds of herby butter onto the vegetables and sprinkle on a little nutmeg.
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Preparation 5 minutes Cook 10 minutes Total 15 minutes -
Energy 116 kcal/serving Fat 2.64 g/serving Carbohydrates 63.83 g/serving Glycaemic Index 34 Glycaemic Load 5.45 
Serving suggestion
Cook's tip
The vegetables should feel just tender when pricked with a sharp knife.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 489 | 234 | 10475 | 8350 |
| Energy (kcal) | 116 | 55.9 | 2500 | 2000 |
| Protein (g) | 3.00 | 1.43 | ||
| Carbohydrate (g) | 16.4 | 7.86 | 345 | 275 |
| Fat (g) | 5.51 | 2.64 | 95 | 70 |
| Fat (saturated) (g) | 3.24 | 1.55 | ||
| Fibre (g) | 5.87 | 2.80 | ||
| Sodium (mg) | 117 | 56.2 | ||
| Salt (equivalent) (g) | 0.29 | 0.14 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 3215 | 1537 | 800 |
| Vitamin B-12 (µg) | 0.01 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.36 | 0.17 | 2 |
| Vitamin C (mg) | 54.7 | 26.2 | 60 |
| Vitamin D (µg) | 4.67 | 2.23 | 266 |
| Vitamin E (mg) | 0.67 | 0.32 | 10 |
| Zinc (mg) | 0.49 | 0.23 | 15 |
| Calcium (mg) | 55.2 | 26.4 | 800 |
| Folate (mcg) | 66.7 | 31.9 | 200 |
| Iron (mg) | 1.01 | 0.48 | 14 |
| Magnesium (mg) | 30.9 | 14.8 | 300 |
| Niacin (mg) | 1.52 | 0.73 | 18 |
| Pantothenic acid (mg) | 0.81 | 0.39 | 6 |
| Riboflavin (mg) | 0.13 | 0.06 | 1.6 |
| Phosphorous (mg) | 90.2 | 43.1 | 800 |
| Thiamin (mg) | 0.16 | 0.08 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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