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Curried Cauliflower with Israeli Couscous and Grains

This particular dish, where cauliflower and other veggies are sautéed and then married to a mixture of Israeli couscous and grains, has quickly become a family favorite.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 8 servings
Calories: 103 kcal
Course: Dinner
Cuisine: Middle Eastern

Ingredients

  • 2 cups low sodium chicken broth
  • 1 half stick 4 tablespoons Land O Lakes Butter® with Olive Oil & Sea Salt, divided
  • 1 teaspoon kosher salt divided
  • ¼ cup red quinoa
  • ¼ cup millet
  • ¼ cup split baby garbanzo beans also called chana dal beans
  • ½ cup Israeli couscous
  • 1 cup diced yellow onion
  • 1 cup diced red pepper
  • 2 large garlic cloves minced
  • 3 cups small cauliflower florets
  • ¾ teaspoon mild or sweet curry powder
  • ½ teaspoon ground cumin
  • freshly ground black pepper to taste
  • ¼ cup chopped fresh cilantro

Instructions

    Cup of Yum
  1. In a large sauce pan over high heat, bring chicken broth to a boil. Add 1 tablespoon of the butter and 1/2 teaspoon of the kosher salt. Then stir in quinoa, millet, and garbanzo beans. Reduce heat to low and cover with lid. Cook for 10 minutes. Then stir in couscous, cover with lid again, and cook for 15 minutes more. Remove pan from heat, leaving the lid on.
  2. In a large nonstick skillet over medium heat, melt 1-1/2 tablespoons of the Butter with Olive Oil & Sea Salt. Add onion, red pepper, and garlic, and stir to combine. Sauté for about 8 minutes, stirring every few minutes, until onion is soft and translucent. S
  3. lide the vegetable mixture into the pan with the couscous mixture, and cover pan again with lid. (If couscous is not done cooking at this point, slide vegetables onto an extra plate, and add to couscous later.)
  4. Return same skillet to the burner (no need to wash pan first) and turn the heat up just a bit, to medium-high. Add the remaining 1-1/2 tablespoons of Butter with Olive Oil & Sea Salt. Once the butter is melted, add cauliflower and stir to coat. Sprinkle evenly with curry, cumin, and black pepper, and then stir again.
  5. Sauté for about 6 minutes, stirring every couple minutes, until cauliflower is tender but still firm. Add cauliflower to couscous and vegetable mixture, along with the cilantro, and fold to combine. Serve warm.

Notes

  • From a farmgirl’s dabbles

Nutrition Information

Serving 1 Calories 103kcal (5%) Carbohydrates 14g (5%) Protein 4g (8%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 3g Cholesterol 4mg (1%) Sodium 376mg (16%) Fiber 3g (12%) Sugar 4g (8%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 103

% Daily Value*

Serving 1
Calories 103kcal 5%
Carbohydrates 14g 5%
Protein 4g 8%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 3g 18%
Cholesterol 4mg 1%
Sodium 376mg 16%
Fiber 3g 12%
Sugar 4g 8%

* Percent Daily Values are based on a 2,000 calorie diet.