Main Course

Quinoa and Cauliflower with Curry Sauce

Name: Quinoa and Cauliflower with Curry Sauce
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup quinoa, washed; 2 tablespoons olive oil; 4 curry powder; 0.5 teaspoon cumin; 1 cups low-sodium vegetable broth; 2 cloves garlic, chopped; 1 head cauliflower, trimmed and cut into small pieces (approximately 680 g); 1 cup frozen peas; 0.33 cup plain low-fat yogurt; 0.5 cup unsalted roasted cashews; 0.25 cup fresh cilantro, chopped; 2 tablespoons green onion, chopped; 2 tablespoons lime juice; 1 pinch salt (optional); 1 teaspoon ground ginger; 1 teaspoon orange zest

Duration

45 min

Servings

For 4 People

Difficulty

medium

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Ingredients

Servings:

1 cup quinoa, washed
2 tablespoons olive oil
4 curry powder
0.5 teaspoon cumin
1 cups low-sodium vegetable broth
2 cloves garlic, chopped
1 head cauliflower, trimmed and cut into small pieces (approximately 680 g)
1 cup frozen peas
0.3 cup plain low-fat yogurt
0.5 cup unsalted roasted cashews
0.3 cup fresh cilantro, chopped
2 tablespoons green onion, chopped
2 tablespoons lime juice
1 pinch salt (optional)
1 teaspoon ground ginger
1 teaspoon orange zest

Step-by-Step Preparation

Speed:1x

Before starting the meal preparation, wash your hands thoroughly with soap. Rinse the quinoa with plenty of water and boil it according to the instructions on the packet until it reaches the desired consistency and absorbs the water.

Heat the olive oil in a wide and deep pot over medium-high heat. Add the curry powder, cumin, ground ginger, and finely grated orange zest to the heated oil; sauté by stirring constantly for approximately 30 seconds until the spices release their aromatic scent.

Add the low-sodium vegetable broth and the previously chopped garlic to the pot, and bring the mixture to a quick boil.

Transfer the trimmed and broken into small pieces cauliflower to the pot. Close the lid of the pot and wait for the liquid to come back to a boil. Then, reduce the heat to medium-low and let it cook for approximately 3 minutes for the cauliflower to soften slightly.

At the end of the time, add the frozen peas to the pot. Continue cooking by stirring gently from time to time until the cauliflower is completely soft, and then remove the pot from the stove.

In a small bowl, temper the plain low-fat yogurt by whisking it with 2 tablespoons of water taken from the hot cauliflower mixture until it reaches a smooth consistency.

Pour the tempered yogurt sauce into the cauliflower mixture in the pot and mix well. Then, add the boiled quinoa, unsalted roasted cashews, and chopped fresh basil, and blend all the ingredients with gentle movements.

Distribute the prepared dish onto serving plates. Sprinkle with finely chopped green onions on top and serve by drizzling fresh lime juice over them.

Chef's Tips

Be patient during the spice sautéing stage; the aroma released when the curry and cumin meet the oil will determine the flavor of the dish.
Adding yogurt directly to the hot pot can cause it to curdle; therefore, you must perform the tempering step by adding it gradually with some of the pot liquid.

Alternative & Optional Ingredients

If you do not prefer the aroma of cilantro, you can use the same amount of finely chopped fresh mint.
You can also choose unsalted roasted almonds instead of cashews.

Gourmet Recommendations

Adding ground ginger and orange zest while the curry powder and cumin are sautéing in oil increases the aromatic depth and flavor layers.
During the serving stage, you can drizzle a few drops of high-quality olive oil according to your taste.

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Nutrition Facts

Per Serving

Calories320 kcal

Protein11 g

Carbohydrates38 g

Fat14 g

Fiber 7 g

Sugar 6 g

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Main Course

Quinoa and Cauliflower with Curry Sauce

Duration

45 min

Servings

For 4 People

Difficulty

medium

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