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Curried Quinoa and Cauliflower

Curried Quinoa and Cauliflower

ค่าใช้จ่าย $8.5, บันทึก $5

แหล่งที่มา: Recommended by CookPal

  • 30 นาที
  • 4 จำนวนจาน
  • $8.5

ส่วนผสม

  • Grain

    • 1 cup quinoa, rinsed

  • Oils and Fats

    • 2 tablespoons olive oil

  • Spices and Seasonings

    • 4 teaspoons curry powder
    • 1/2 teaspoon cumin

  • Liquid

    • 1 cup vegetable broth, low-sodium

  • Vegetables

    • 🧄 2 garlic cloves, chopped
    • 1 head of cauliflower, trimmed and cut into small florets
    • 1 cup frozen peas

  • Dairy

    • 🥛 1/3 cup plain yogurt, low fat

  • Nuts and Seeds

    • 1/2 cup cashews, roasted without salt

  • Fresh Herbs

    • 1/4 cup cilantro, fresh, chopped
    • 2 tablespoons green onion (scallion), chopped

  • Other

    • 2 tablespoons lime juice
    • salt

ขั้นตอน

1

Wash hands with soap and water.

2

Cook quinoa until just tender, according to package directions.

3

Heat oil in saucepan over medium-high heat. Add curry powder and cumin, and cook, about 30 seconds, or until fragrant.

4

Stir in broth and chopped garlic. Bring to a boil.

5

Add cauliflower, cover, and return to a boil. Reduce heat to medium and simmer 3 minutes.

6

Add frozen peas and cook until cauliflower is just tender, stirring occasionally. Remove from heat.

7

Stir in 2 tablespoons broth from cauliflower mixture into yogurt in small bowl.

8

Add yogurt mixture to cauliflower. Fold in quinoa, cashews, and cilantro.

9

Sprinkle with green onion and top with a little fresh lime juice.

สารอาหาร

ต่อ 1 จาน

🔥

407

แคลอรี่

  • 15
    โปรตีน
  • 51
    คาร์โบไฮเดรต
  • 18
    ไขมัน

💡 Rinse quinoa thoroughly to remove any bitter taste.Low-fat yogurt can be substituted with vegan yogurt for a dairy-free version.For extra crunch, toast the cashews lightly before adding them.Make it a one-pot dish by cooking quinoa in the same pan after sautéing spices.