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Curried Quinoa and Cauliflower Recipe

Curried Quinoa and Cauliflower Recipe

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Ingredients:

Serving

1 cup quinoa
1 cup green peas , frozen ok
2 tbsp peanut oil
1 onion, finely chopped
3 garlic cloves (minced or grated )
1/2 tsp whole cumin seed
1/2 tsp fenugreek leaves (optional)
1/2 tsp fennel seed (optional)
4 -6 tsp curry powder ( your favourite)
1/2 tsp turmeric
1 1/2 cups vegetable broth
1 medium head cauliflower (about 1 1/2 lb)
1/3 cup low-fat plain yogurt
1/2-3/4 cup raw cashews (or sub roasted salted is ok too)
1/4 cup fresh cilantro, chopped (or sub parsley if need be)
salt and pepper
mango chutney , for serving

Directions:

Bring a large pot of water to a boil, with a pinch of salt. I like to use a large saute pan with a fitted lid, to save on dishes later. Add in quinoa and cook until tender, (about 12-13 minutes). Should be tender but still slightly crunchy. While that is cooking, cut up the cauliflower into small florets.
Place the frozen peas in a colander. Drain the boiled quinoa over the peas and set aside. If you are making your broth using a powder, try to reserve 1-1 1/2 cups of this liquid to prepare your broth. (I put my measuring cup underneath the colander).
Rinse out you pot/pan and dry it, returning it to the stove, and heating the oil over medium-high heat. Saute the onion and garlic for about 5 minutes until it starts to become translucent. Add in the whole spices and let them toast with the onions for about 30 seconds, then add in the rest of the spices and let them 'marry' for another 30 seconds or so. (Careful not to burn).
Stir in the broth and bring to a boil. Add the cauliflower, cover and return to a boil. Once back to boiling, reduce the heat to about medium and let the cauliflower become tender, stirring occasionally. Adjust the seasoning at this point, the amount of salt required will depend on your broth. I like my cauliflower a little softer so this step takes about 8-10 minutes for me, but could be done as soon as 4 minutes - adjust the cooking time to your liking. Remove from heat once done.
Put the plain yogurt into a bowl and temper it by adding a few tablespoons of the cauliflower liquid into it. Then add the yogurt mixture to the cauliflower. (This is so the yogurt doesn't curdle). Fold in the quinoa and the peas, then the cashews and cilantro. Check seasoning again.
Serve with some chutney on the side and enjoy! Note - I have made this using part millet as well. You just have to adjust the cooking time as millet takes longer than quinoa by about 5 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	596.87 Kcal (2499 kJ)
Calories from fat	258.56 Kcal
		% Daily Value*
Total Fat	28.73g	44%
Cholesterol	2.14mg	1%
Sodium	552.98mg	23%
Potassium	1386.68mg	30%
Total Carbs	68.92g	23%
Sugars	12.29g	49%
Dietary Fiber	11.98g	48%
Protein	21.7g	43%
Vitamin C	101.9mg	170%
Iron	7.3mg	41%
Calcium	159.9mg	16%

Amount Per 100 g
Calories	135.64 Kcal (568 kJ)
Calories from fat	58.76 Kcal
		% Daily Value*
Total Fat	6.53g	44%
Cholesterol	0.49mg	1%
Sodium	125.67mg	23%
Potassium	315.13mg	30%
Total Carbs	15.66g	23%
Sugars	2.79g	49%
Dietary Fiber	2.72g	48%
Protein	4.93g	43%
Vitamin C	23.2mg	170%
Iron	1.7mg	41%
Calcium	36.3mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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