عشاءمتوسط

Curried Quinoa and Cauliflower

Name: Curried Quinoa and Cauliflower
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 1 cup quinoa, rinsed; 2 tablespoons olive oil; 4 teaspoons curry powder; 1/2 teaspoon cumin; 1 cup vegetable broth, low-sodium; 2 garlic cloves, chopped; 1 head cauliflower, trimmed and cut into small florets; 1 cup frozen peas; 1/3 cup plain yogurt, low fat; 1/2 cup cashews, roasted without salt; 1/4 cup cilantro, fresh, chopped; 2 tablespoons green onion (scallion), chopped; 2 tablespoons lime juice; salt

This flavorful dish has protein, vegetables, dairy, and lots of herbs and spices.

45 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/4 of recipe (about 1 1/2 cups)

382

سعرات حرارية

14g

بروتين

45g

كربوهيدرات

18g

دهون

10g

ألياف

سكر

130mg

صوديوم

دهون مشبعة 3 g · كوليسترول 1 mg

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المكونات

quinoa, rinsed
1 cup
olive oil
2 tablespoons · or cooking oil of choice
curry powder
4 teaspoons
cumin
1/2 teaspoon
vegetable broth, low-sodium
1 cup
garlic cloves, chopped
2
cauliflower, trimmed and cut into small florets
1 head · about 1 1/2 pounds
frozen peas
1 cup
plain yogurt, low fat
1/3 cup
cashews, roasted without salt
1/2 cup
cilantro, fresh, chopped
1/4 cup
green onion (scallion), chopped
2 tablespoons
lime juice
2 tablespoons
salt
pinch, optional

التعليمات

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.

المصدر: USDA MyPlate Kitchen · USDA Supplemental Nutrition Assistance Program (SNAP)

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