Curried Quinoa and Cauliflower
This flavorful dish has protein, vegetables, dairy, and lots of herbs and spices.
contains dairycontains meat
Ingredients
US
Metric
- 240 ml quinoa (rinsed)
- 30 ml olive oil (or cooking oil of choice)
- 20 ml curry powder
- 2 ml cumin
- 240 ml vegetable broth (low-sodium)
- 2 garlic cloves, chopped
- 1 head of cauliflower, trimmed and cut into small florets (about 1 1/2 pounds)
- 240 ml frozen peas
- 80 ml plain yogurt (low fat)
- 120 ml cashews (roasted without salt)
- 60 ml cilantro (fresh, chopped)
- 30 ml green onion (scallion; chopped)
- 30 ml lime juice
- salt (pinch, optional)
Make it lactose-friendly
- 1/3 cup plain yogurt, low fat → lactose-free or coconut yogurt
Steps
- Wash hands with soap and water.
- 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 chopped 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. Remove from heat.
- Stir in 2 tablespoons broth from cauliflower mixture into yogurt in small bowl.
- Add yogurt mixture to cauliflower. Fold in quinoa, cashews, and cilantro.
- Sprinkle with green onion and top with a little fresh lime juice.
Nutrition (per serving)
| Calories | 407 |
|---|---|
| Protein | 15.0 g |
| Fat | 18.0 g |
| Carbs | 51.0 g |
| Fiber | 10.0 g |
| Sodium | 120 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)