Curried Quinoa and Cauliflower
Quinoa is a complete protein, which means it provides all 9 essential amino acids.
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Serves4 (1 cup each)
SWAP ScoreWhat's this?
Ingredients
- 1 cup quinoa, dry, rinsed
- 2 tablespoons olive oil
- 2 teaspoons curry powder (or more if you want more spice)
- 1/2 teaspoon cumin
- 1 cup vegetable broth
- 2 cloves garlic, minced
- 1 1/2 pounds cauliflower, chopped about one small head
- 1 cup peas, frozen
- 1/3 cup yogurt, low-fat, plain
- 1/2 cup cashews, roasted without salt (optional)
- 1/4 cup cilantro, chopped
- 2 tablespoons lime juice
- 2 each green onion, chopped
Directions
- Cook quinoa until just tender, according to package directions.
- Heat oil in saucepan over medium-high heat. Add curry powder and cumin, and cook, about 30 seconds, or until fragrant.
- Stir in broth and garlic. Bring to a boil.
- Add cauliflower, cover, and return to a boil. Reduce heat to medium and simmer 3 minutes.
- Add frozen peas and cook until cauliflower is just tender, stirring occasionally, about 3-5 more minutes. Remove from heat.
- Place yogurt in a small bowl and stir in about 2 tablespoons cauliflower liquid to warm it up.
- Add yogurt mixture to cauliflower. Fold in quinoa, cashews and cilantro.
- Sprinkle with green onion and top with a little fresh lime juice.
Recipe Tips
Try with brown rice or couscous in place of quinoa.
Nutrition Facts
Curried Quinoa and Cauliflower
Amount Per Serving (1 cup eachg)
Calories 319
Calories from Fat 153
% Daily Value*
Total Fat 17g
26%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 1mg
0%
Sodium 465mg
19%
Potassium 628mg
18%
Total Carbohydrates 35g
12%
Dietary Fiber 9g
36%
Sugars 11g
Protein 11g
22%
Vitamin A
13%
Vitamin C
143%
Vitamin D0%
Calcium
8%
Iron
19%
* Percent Daily Values are based on a 2000 calorie diet.
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