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Curried Quinoa and Cauliflower

Image of Curried Quinoa and Cauliflower recipe in a bowl
Makes: 4 Servings

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

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

  1. Wash hands with soap and water.
  2. Cook quinoa until just tender, according to package directions.
  3. Heat oil in saucepan over medium-high heat. Add curry powder and cumin, and cook, about 30 seconds, or until fragrant.
  4. Stir in broth and chopped garlic. Bring to a boil.
  5. Add cauliflower, cover, and return to a boil. Reduce heat to medium and simmer 3 minutes.
  6. Add frozen peas and cook until cauliflower is just tender, stirring occasionally. Remove from heat.
  7. Stir in 2 tablespoons broth from cauliflower mixture into yogurt in small bowl.
  8. Add yogurt mixture to cauliflower. Fold in quinoa, cashews, and cilantro.
  9. Sprinkle with green onion and top with a little fresh lime juice.

Optional: Season with a pinch of salt.

Notes

Source:

USDA Supplemental Nutrition Assistance Program (SNAP)

Nutrition Information

Serving Size: 1/4 of recipe (about 1 1/2 cups)
Nutrients Amount
Total Calories 382
Total Fat 18 g
Saturated Fat 3 g
Cholesterol 1 mg
Sodium 130 mg
Carbohydrates 45 g
Dietary Fiber 10 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 127 mg
Iron 5 mg
Potassium 878 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 382
Total Fat 18 g
Saturated Fat 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 mg
Carbohydrates 45 g
Dietary Fiber 10 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 127 mg
Potassium 878 mg
Sodium 130 mg
Copper 1 mg
Iron 5 mg
Magnesium 153 mg
Phosphorus 379 mg
Selenium 8 mg
Zinc 3 mg
Vitamins
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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

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