Curried Quinoa and Cauliflower
This flavorful dish has protein, vegetables, dairy, and lots of herbs and spices.
- Yield
- 4 Servings
- Serving size
- 1/4 of recipe (about 1 1/2 cups)
- Rating
- 3.11 of 5 (20 ratings)
Food groups
- Grains: 1 1/2 ounces
- Protein Foods: 1 ounces
- Vegetables: 1 1/2 cups
Ingredients
- 1 cup quinoa, rinsed
- 2 tablespoons olive oil (or cooking oil of choice)
- 4 teaspoons curry powder
- 1/2 teaspoon cumin
- 1 cup vegetable broth, low-sodium
- 2 garlic cloves, chopped
- 1 head of cauliflower, trimmed and cut into small florets (about 1 1/2 pounds)
- 1 cup frozen peas
- 1/3 cup plain yogurt, low fat
- 1/2 cup cashews, roasted without salt
- 1/4 cup cilantro, fresh, chopped
- 2 tablespoons green onion (scallion), chopped
- 2 tablespoons lime juice
- salt (pinch, optional)
Directions
- 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.
- Optional: Season with a pinch of salt.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 381.78 |
| Total Fat | 18.06 g |
| Saturated Fat | 3.3 g |
| Monounsaturated Fat | 10 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.21 mg |
| Carbohydrates | 45.42 g |
| Dietary Fiber | 9.56 g |
| Total Sugars | 8.26 g |
| Added Sugars included | 0 g |
| Protein | 13.62 g |
| Calcium | 127 mg |
| Potassium | 878 mg |
| Sodium | 129.73 mg |
| Copper | 1 mg |
| Iron | 5 mg |
| Magnesium | 153 mg |
| Phosphorus | 379 mg |
| Selenium | 8 mg |
| Zinc | 3 mg |
| Vitamin A | 50 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 68 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 52 mcg |
| Folate | 158 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 116 mg |
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Source
Recipe by: USDA Supplemental Nutrition Assistance Program (SNAP)
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/curried-quinoa-and-cauliflower. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.