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Curried Quinoa and Cauliflower

Curried Quinoa and Cauliflower

16 Ratings
16 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 Servings
Total Cost: $$$$

This flavorful dish has protein, vegetables, dairy, and lots of herbs and spices.

Ingredients

  • 1 cup quinoa (rinsed)
  • 1 cup frozen peas
  • 2 garlic cloves (chopped)
  • 2 tablespoons olive oil
  • 1/2 teaspoon cumin
  • 4 teaspoons curry powder
  • 1 cup vegetable broth
  • 1 head of cauliflower (about 1 1/2 pounds, trimmed and cut into small florets)
  • 1/3 cup plain yogurt, low-fat (about 5 1/2 tablespoons)
  • 1/2 cup cashews, roasted without salt
  • 1/4 cup cilantro, fresh, chopped
  • 2 tablespoons lime juice
  • 2 tablespoons green onion (scallion), chopped
  • salt (pinch, optional)

Directions

1. Cook quinoa until just tender, according to package directions.

2. Heat oil in saucepan over medium-high heat. Add curry powder and cumin, and cook, about 30 seconds, or until fragrant.

3. Stir in broth and chopped garlic. Bring to a boil.

4. Add cauliflower, cover, and return to a boil. Reduce heat to medium and simmer 3 minutes.

5. Add frozen peas and cook until cauliflower is just tender, stirring occasionally. Remove from heat.

6. Stir in 2 tablespoons broth from cauliflower fixture into yogurt in small bowl.

7. Add yogurt mixture to cauliflower. Fold in quinoa, cashews and cilantro.

8. Sprinkle with green onion and top with a little fresh lime juice.

9. Optional: season with a pinch of salt.

Source:

USDA Supplemental Nutrition Assistance Program (SNAP)

Nutrition Information

Serving Size: 1/4 of recipe (about 1 1/2 cups)
Nutrients Amount
Total Calories 409
Total Fat 18 g
Saturated Fat 3 g
Cholesterol 1 mg
Sodium 380 mg
Carbohydrates 50 g
Dietary Fiber 10 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 15 g
Vitamin D 0 mcg
Calcium 130 mg
Iron 5 mg
Potassium 925 mg
N/A - data is not available
Nutrients Amount
Total Calories 409
Total Fat 18 g
Saturated Fat 3 g
Monounsaturated Fat 11 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 19 mg
Cholesterol 1 mg
Carbohydrates 50 g
Dietary Fiber 10 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 15 g
Minerals
Calcium 130 mg
Potassium 925 mg
Sodium 380 mg
Copper 770 mcg
Iron 5 mg
Magnesium 170 mg
Phosphorus 419 mg
Selenium 9 mcg
Zinc 3 mg
Vitamins
Vitamin A 51 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.1 mcg
Vitamin C 79 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 54 mcg
Folate 184 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 3 mg
Choline 123 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups
Grains 1 1/2 ounces
Protein Foods 1 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025