Vegetable quinoa curry

 A really fresh, light, healthy side dish. The Mozzarella-Olive Wedges and Western Potato Rounds, among many other bold-flavored foods, gave it some serious competition in the realm of flavor. Served with spicy chicken or fish as a main meal, it would be fantastic.

For Ebby's and my Bloggy Day last month, I wanted to make at least one thing that I wouldn't typically make. This recipe caught my eye because it is packed with foods I love, tons of veggies and quinoa. Curry, however, is hit or miss with me. With some dishes, I love it, and with others, it's just ok. This turned out to be a really fresh, light, healthy side dish. The Mozzarella-Olive Wedges and Western Potato Rounds, among many other bold-flavored foods we had floating around the kitchen that day, gave it some serious competition in the realm of flavor. Served with perhaps spicy chicken or fish as a main meal, however, it would be fantastic.

If I made this again, I would add some spice. Perhaps a few diced jalapeno peppers. And this is just a personal thing, but I would add only half the curry the recipe calls for.

There is a bit of prep work you will want to take care of before starting. Prepare:

3/4 lb green beans, trimmed and cut into 3-inch lengths

1 large onion, cut into strips

2 teaspoons minced garlic

2 teaspoons grated fresh ginger

6 cups cauliflower, cut into 1-inch pieces (1 medium head)

4 carrots, peeled, thinly sliced

1 baked tofu (8 oz.), diced (not shown)

Bring a large pot of water to a boil. Add 1 cup of rinsed quinoa and cook for 6 minutes. Add the green beans and continue to cook for 4-5 minutes, or until green beans are crisp-tender and grains are tender but still slightly crunchy. Drain. Leave in colander.

Dice a medium cucumber and gently pat it with a paper towel. Place in a small bowl and add salt to your liking.

Toast 1/2 teaspoon of cumin seeds in a large, deep nonstick skillet over low heat for 3 minutes, or until fragrant. Add the cumin to the bowl with the diced cucumber, along with:

1/2 cup fat-free Greek yogurt

1/4 cup chopped cilantro

Toss and place in refrigerator.

Heat 1 1/2 tablespoons of canola oil in the same skillet over medium-high heat.

Add 1 1/2 tablespoons of mild curry powder, and cook for 30 seconds.

Add the onion, garlic and ginger and stir-fry for 2 minutes.

Add the cauliflower, carrots and tofu. Cook, stirring constantly, for 2 minutes.

Add one 14.5-oz. can of vegetable broth and bring to a boil. Cover and reduce heat to medium-low. Simmer for 6 minutes, or until vegetables are crisp-tender.

Stir in:

1/2 cup fat-free Greek yogurt

1/2 cup chopped cilantro

Fold in the quinoa-green-bean mixture.

Serve with the cucumber salad (I mixed mine right in).

So light and healthy!

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Vegetable Quinoa Curry

A really fresh, light, healthy side dish.

Contributed by Megan Porta from pipandebby.com.

Published Mar 04, 2011

Serves: 6

Total time: 1 hr

VeggieQuinoaCurry"

Ingredients:

  • 1 cup quinoa, rinsed
  • ¾ lb. green beans, trimmed, cut into 3-inch lengths
  • 1 medium seedless cucumber, diced
  • ½ tsp. cumin seeds
  • 1 cup fat-free Greek yogurt
  • ¾ cup chopped cilantro
  • 1 ½ Tbsp. canola oil
  • 1 ½ Tbsp. mild curry powder
  • 1 large onion, halved, cut into strips
  • 2 tsp. each minced garlic and grated fresh ginger
  • 6 cups cauliflower, cut into 1-inch pieces (1 medium head)
  • 4 carrots, peeled, thinly sliced
  • 1 baked tofu (8 oz.), diced
  • 1 can (14.5 oz.) vegetable broth
Instructions:
  1. Bring a large pot of water to a boil; add quinoa; cook 6 minutes. Add green beans; continue to cook 4 to 5 minutes, or until green beans are crisp-tender and grains are tender but still slightly crunchy. Drain; leave in colander.
  2. Meanwhile, sprinkle cucumber with a little salt and drain between double thickness of a paper towel.
  3. Toast cumin seeds in a large, deep nonstick skillet over low heat for 3 minutes, or until fragrant; transfer to a small bowl and add cucumber, ½ cup of the yogurt, and ¼ cup of the cilantro; toss and reserve.
  4. Add oil to same skillet; heat over medium-high heat. Add curry; cook 30 seconds. Add onion, garlic, and ginger; stir-fry 2 minutes. Add cauliflower, carrots, and tofu; cook, stirring, 2 minutes. Pour in broth; bring to a boil. Cover; reduce heat to medium-low. Simmer 6 minutes, or until vegetables are crisp-tender.
  5. Stir the remaining yogurt and cilantro into curry mixture; fold in quinoa mixture. Serve with cucumber salad. Garnish with accompaniments, if desired.