晚餐中等

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 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe (about 1 1/2 cups)

382

卡路里

14g

蛋白质

45g

碳水

18g

脂肪

10g

膳食纤维

糖

130mg

钠

饱和脂肪 3 g · 胆固醇 1 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

用Nutrola记录每一餐

使用AI照片扫描，几秒钟内记录这个食谱。