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Curried Quinoa and Cauliflower

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

  • 4 Servings
  • $9.00 or more

Ingredients

  • 1 cup quinoa, rinsed
  • 2 tablespoons olive oil
  • 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
  • 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

Steps

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.

Ingredients

Serving Size: 1/4 of recipe (about 1 1/2 cups)

NutrientsAmount
Total Calories407
Total Fat18 g
Saturated Fat3 g
Cholesterol1 mg
Carbohydrates51 g
Dietary Fiber10 g
Total Sugars9 g
Added Sugars included0 g
Protein15 g
Minerals
Calcium127 mg
Potassium555 mg
Sodium120 mg
Copper392 mcg
Iron5 mg
Phosphorus112 mg
Vitamins
Vitamin C79 mg
Folate24 mcg DFE

Source:

  • USDA Supplemental Nutrition Assistance Program (SNAP)