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Quinoa Curry

Protein-rich quinoa, a South American grain, does double duty here, thickening the curry and replacing the white rice that’s usually served alongside.

Ingredients: 

Ingredients: 

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1 cup quinoa, rinsed
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1 cup frozen peas
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2 Tbs. peanut oil
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½ tsp. whole fennel seeds
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½ tsp. whole cumin seeds
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4 tsp. mild curry powder
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1 cup low-sodium vegetable broth
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⅛ tsp. turmeric
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1 medium head cauliflower (about 1 ½ lb.), trimmed and cut into small florets
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⅓ cup low-fat plain yogurt
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¾ cup whole roasted, salted cashews
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¼ cup chopped cilantro

Instructions: 

  1. 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.
  2. 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.
  3. 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.

Nutrition Information: 

Calories: 
365
Protein: 
13 g
Total Fat: 
15 g
Saturated Fat: 
3 g
Carbohydrates: 
49 g
Cholesterol: 
1 mg
Sodium: 
606 mg
Fiber: 
8 g
Sugar: 
6 g
Yield: 
Serves 4

Comments on this Recipe

Nice flavor in this recipe. I omitted the fennel seeds (couldn't find them),reduced curry to 2 tsp. and added some cayenne pepper as this definitely needed some spice kick (otherwise very mellow as curry/turmeric have no heat). I totally overcooked the cauliflower so the consistancy was mush- but that was my bad! just a word of caution to veg friends! Will make again- great for lunch, nice and hearty.

The combination of mild currey and spicy mango chutney create an exciting authentic Indian taste. This meal is very hearty and will save well for lunches the next day. My husband and I were wow-ed by this meal.

Enjoyed making and eating this. Good flavour and it was filling.

Love these recipe s.

Yum! This was a GREAT recipe. Definitely took longer than 30 minutes, but it was well worth it. I think it would serve more than 4 people... maybe 6!