Curried Quinoa and Cauliflower

This dish is a fantastic source of plant-based protein and fiber, combining nutrient-dense quinoa and cauliflower with healthy fats from cashews.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 cup quinoa, rinsed · 220 kcal in the whole recipe
• 2 tablespoons olive oil · 271 kcal in the whole recipe
• 4 teaspoons curry powder · 28 kcal in the whole recipe
• 1/2 teaspoon cumin · 4 kcal in the whole recipe
• 1 cup low-sodium vegetable broth · 13 kcal in the whole recipe
• 2 garlic cloves, chopped · 14 kcal in the whole recipe
• 1 head of cauliflower, trimmed and cut into small florets (about 1 1/2 pounds) · 187 kcal in the whole recipe
• 1 cup frozen peas · 102 kcal in the whole recipe
• 1/3 cup low-fat plain yogurt · 54 kcal in the whole recipe
• 1/2 cup unsalted roasted cashews · 621 kcal in the whole recipe
• 1/4 cup fresh cilantro, chopped · 1 kcal in the whole recipe
• 2 tablespoons green onion, chopped · 4 kcal in the whole recipe
• 2 tablespoons lime juice · 8 kcal in the whole recipe
• A pinch of salt (optional)

Method

1. Cook the quinoa according to package directions until tender, then set aside.

   

2. Heat olive oil in a saucepan over medium-high heat. Add the curry powder and cumin, cooking for about 30 seconds until fragrant, then stir in the vegetable broth and chopped garlic and bring to a boil.

   

3. Add the cauliflower florets, cover, and return to a boil. Reduce the heat to medium and simmer for 3 minutes, then stir in the frozen peas and cook until the cauliflower is just tender.

   

4. Remove from heat. In a small bowl, whisk 2 tablespoons of the hot broth from the cauliflower mixture into the yogurt, then stir this tempered yogurt mixture back into the saucepan.

   

5. Gently fold in the cooked quinoa, cashews, and cilantro. Sprinkle with green onions, drizzle with lime juice, and season with a pinch of salt if desired before serving.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.