Vegetable Curry Quinoa Bowl
User Reviews
5
9 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
30 mins
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Total Time
35 mins
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Servings
6 servings
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Calories
432 kcal
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Course
Main Course
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Cuisine
Indian
Vegetable Curry Quinoa Bowl
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Recipe for creamy Indian-Style curry with cauliflower, sweet potato and chickpeas, over mint and parsley quinoa. Vegan or Vegetarian.
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Ingredients
- 2 cups quinoa
- 4 cups vegetable stock
- 1 tablespoon coconut oil or extra virgin olive oil
- 1/2 onion medium, diced
- 2 cloves garlic minced
- 1 teaspoon tomato paste
- 3/4 teaspoon Turmeric
- 1/2 teaspoon salt
- 1/2 teaspoon curry powder
- 1/4 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper if spice sensitive just use a pinch
- 1/8 teaspoon cumin
- 1 1/4 cup water
- 1 1/2 teaspoons cornstarch for Passover use potato starch, or potato starch
- 1 sweet potato small, peeled and diced small
- 3/4 pound cauliflower cut into bite-sized pieces
- 15 ounces chickpeas 1 can, or garbanzo beans, drained
- 1/2 cup coconut milk unflavored and unsweetened, full fat
- 2 tablespoons mint fresh, chopped
- 2 tablespoons parsley fresh, chopped
- Greek yogurt or Raita or labaneh, optional topping
- mint or cilantro, fresh, chopped, optional garnish
Instructions
- Rinse the quinoa thoroughly in a mesh strainer or sieve, drain.
- Bring 4 cups vegetable stock to a boil in a saucepan. Pour the quinoa into the boiling stock, bring back to a boil.Reduce heat to a simmer and cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't dry out or burn.
- Meanwhile, heat the oil in a saute pan over medium heat. Add the onions and cook until translucent.
- Add the garlic, tomato paste, turmeric, salt, curry powder, ginger, cayenne and cumin and stir until fragrant. Stir together the water and cornstarch or potato starch, then add the starch liquid to the pan along with the diced sweet potato. Bring the mixture to a boil then reduce to a simmer. Stir in the cauliflower and chickpeas, then cover with lid. Cook for about 13-15 minutes, stirring occasionally, until cauliflower and sweet potatoes are tender but not mushy.
- Stir in the full fat coconut milk and remove from heat. Add more salt to taste if needed (I always add a few pinches here). Keep covered until ready to serve.
- When the quinoa is done cooking, remove from heat and fluff with a fork. Stir in the chopped parsley and mint. Cover to keep warm.
- To assemble your quinoa bowls, divide the vegetable quinoa between 6 bowls. Top each portion of quinoa with the curry vegetables, then top with with raita, Greek yogurt or labaneh (omit to keep it vegan). Garnish with freshly chopped mint or cilantro if desired. Serve warm.
Notes
- You will also need: Saute pan and saucepan with lids, mesh strainer or sieve
Nutrition Information
Show Details
Calories
432kcal
(22%)
Carbohydrates
67g
(22%)
Protein
16g
(32%)
Fat
11g
(17%)
Saturated Fat
6g
(30%)
Sodium
871mg
(36%)
Potassium
846mg
(18%)
Fiber
11g
(44%)
Sugar
7g
(14%)
Vitamin A
3600IU
(72%)
Vitamin C
32mg
(36%)
Calcium
89mg
(9%)
Iron
5.9mg
(33%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 432 kcal
% Daily Value*
| Calories | 432kcal | 22% |
| Carbohydrates | 67g | 22% |
| Protein | 16g | 32% |
| Fat | 11g | 17% |
| Saturated Fat | 6g | 30% |
| Sodium | 871mg | 36% |
| Potassium | 846mg | 18% |
| Fiber | 11g | 44% |
| Sugar | 7g | 14% |
| Vitamin A | 3600IU | 72% |
| Vitamin C | 32mg | 36% |
| Calcium | 89mg | 9% |
| Iron | 5.9mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
9 reviews
Excellent
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