Curried Quinoa and Cauliflower

Name: Curried Quinoa and Cauliflower
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 1/4 cup, rinsed Quinoa (Dry); 1/4, small florets Cauliflower; 1/4 cup Green peas (frozen); 2 tablespoons, roasted unsalted Cashew Nuts; 1/4 cup Low-sodium chicken or vegetable broth; 1 1/4 tablespoons, low-fat Yogurt (Plain, Nonfat); 1 1/2 teaspoons Olive Oil (Extra Virgin); 1 1/2 teaspoons Lime juice; 1/2 clove, chopped Garlic; 4 teaspoons Curry powder; 1/2 teaspoon, pinch Ground cumin; 1 tablespoon, chopped Fresh cilantro; 1 1/2 teaspoons, chopped Green Onion; a pinch, to taste Salt

The ratio, the rinse and the rest — quinoa that comes out fluffy instead of soggy.

401kcal per serving

15.5gprotein

49.1gcarbs

16.2gfat

64 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook20 min

Total35 min

Makes1 serving

DifficultyMedium

A USDA MyPlate recipe that turns a head of cauliflower and a cup of quinoa into four proper dinners at 400 calories each, with 15.4 g of protein and no meat.

Two steps carry the whole dish. Bloom the curry powder in hot oil for thirty seconds before the broth goes in — dry heat opens it up in a way simmering never does. And stir the yogurt in off the heat, or it splits.

Rinse the quinoa first. The coating on the grain is bitter, and it is the reason most people who dislike quinoa dislike quinoa.

Ingredients

Servings

Quinoa (Dry)1/4 cup, rinsed (43 g)
Cauliflower1/4, small florets (150 g)
Green peas (frozen)1/4 cup (36 g)
Cashew Nuts2 tablespoons, roasted unsalted (16 g)
Low-sodium chicken or vegetable broth ^*1/4 cup (60 g)
Yogurt (Plain, Nonfat)1 1/4 tablespoons, low-fat (21 g)
Olive Oil (Extra Virgin)1 1/2 teaspoons (6.8 g)
Lime juice1 1/2 teaspoons (7.5 g)
Garlic1/2 clove, chopped
Curry powder4 teaspoons
Ground cumin1/2 teaspoon, pinch
Fresh cilantro1 tablespoon, chopped (1 g)
Green Onion1 1/2 teaspoons, chopped (2 g)
Salta pinch, to taste

Ingredient swaps

Vegetarian

Low-sodium chicken or vegetable broth → Vegetable broth 60 g

Cook’s tips

Bloom the curry powder in the hot oil before any liquid goes in. Thirty seconds of dry heat is the difference between a curry and spiced broth.
Rinse the quinoa. The saponin coating is genuinely bitter, and it is the most common reason people think they dislike quinoa.
Stir the yogurt in off the heat. Added to a simmering pot it splits into grainy curds.
Contains: tree nuts (cashews), milk (yogurt). Check your curry powder — a few blends include wheat.
Naturally gluten-free. Vegan version: skip the yogurt and add an extra squeeze of lime, or use a plain soy yogurt.

Method

Wash your hands and all surfaces before you start.
Rinse the quinoa in a fine sieve for 20 seconds. The coating on the grain is bitter and rinsing is the only way to remove it.
Cook the quinoa to the package directions, until just tender, and set aside.
Heat the oil in a saucepan over medium-high heat. Add the curry powder and cumin and stir about 30 seconds, until fragrant — this is what makes it taste like curry rather than dust.
Stir in the broth and chopped garlic and bring to a boil.
Add the cauliflower, cover, return to a boil, then lower the heat and simmer 3 minutes.
Add the frozen peas and cook 2 minutes more, until bright green.
Take it off the heat and fold through the cooked quinoa, yogurt and lime juice. Off the heat for the yogurt — in a boiling pot it splits.
Season with salt and finish with the cashews, cilantro and green onion.