nutritional 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

Quinoa Curry

Quinoa Curry

Serves 4

30 minutes or fewer

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
  • mango chutney, for serving
  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.
February 2007

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WOW! This was amazing! I did not have cashews, so I chopped up some almonds, and I also added some dried cranberries for a little sweetness. I love this recipe!!!!! Thank you for sharing it with us!

Joy Hargraves - 2016-03-27 20:10:19

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!

Alexis - 2013-10-09 20:13:19

Love these recipe s.

Bashirah - 2013-10-04 16:30:06

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

Carmelina - 2011-02-06 17:58:51

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.

Anonymous - 2010-04-02 12:15:02

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.

Jackie - 2010-02-22 10:58:30