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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.

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

Servings
4

Ingredients

  • 1 cup quinoa, rinsed
  • 1 cup frozen peas
  • 2 Tbs. peanut oil
  • 1/2 tsp. whole fennel seeds
  • 1/2 tsp. whole cumin seeds
  • 4 tsp. mild curry powder
  • 1 cup low-sodium vegetable broth
  • 1/8 tsp. turmeric
  • 1 medium head cauliflower (about 1 1/2 lb.), trimmed and cut into small florets
  • 1/3 cup low-fat plain yogurt
  • 3/4 cup whole roasted, salted cashews
  • 1/4 cup chopped cilantro

Preparation

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.

Nutrition Information

  • Calories 365
  • Carbohydrate Content 49 g
  • Cholesterol Content 1 mg
  • Fat Content 15 g
  • Fiber Content 8 g
  • Protein Content 13 g
  • Saturated Fat Content 3 g
  • Sodium Content 606 mg
  • Sugar Content 6 g