Protein-rich quinoa, a South American grain, does double duty here, thickening the curry and replacing the white rice that’s usually served alongside.
1 cup quinoa, rinsed
1 cup frozen peas
2 Tbs. peanut oil
½ tsp. whole fennel seeds
½ tsp. whole cumin seeds
4 tsp. mild curry powder
1 cup low-sodium vegetable broth
⅛ tsp. turmeric
1 medium head cauliflower (about 1 ½ lb.), trimmed and cut into small florets
⅓ cup low-fat plain yogurt
¾ cup whole roasted, salted cashews
¼ cup chopped cilantro
- Bring large pot of water to a boil. Add quinoa, and cook, uncovered, 11 to 14 minutes, or until grain is tender but still slightly crunchy. Place peas in colander. Drain quinoa over peas, and set aside.
- Heat oil in saucepan over medium-high heat. Add fennel and cumin seeds, and toast 30 seconds, or until fragrant. Stir in curry powder, and toast 15 seconds. Stir in broth and turmeric, and bring to a boil. Add cauliflower, cover, and return to a boil. Reduce heat to medium, and simmer 4 minutes, or until florets are tender, stirring occasionally. Remove from heat.
- Stir 2 Tbs. broth from cauliflower mixture into yogurt in small bowl. Add yogurt mixture to cauliflower. Fold in quinoa, peas, cashews and cilantro. Season with salt. Serve with mango chutney, if desired.