Vegetable Quinoa Curry Recipe

 A really fresh, light, healthy side dish. Greek yogurt, cilantro and cucumber are just a few flavors that flash through this tasty nutty quinoa dish. Serve this colorful dish alongside a grilled spicy chicken breast or fish as a main meal!

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.

How do you make quinoa?

Quinoa cooks very similiar to rice. You prepare the rice in liquid with a 2:1 ratio of liquid to quinoa. Quinoa picks up the flavor of what you prepare it in, however it has a nice chewy nuttiness that helps it avoid becoming mushy.

Can I prepare quinoa in something other than water?

Yes, quinoa is easily prepared with a variety of liquids. There are many options but chicken or vegetable stock are popular as well as coconut milk which would make it more creamy.

Are there different kinds of quinoa?

Yes, there are many kinds of quinoa. The most common you will find in the stores are white, black and red quinoa. White quinoa is probably most used and cooks up most fluffy compared to its more colorful counterparts whereas the red quinoa has a richer taste and could be more chewy than the other colors. All would work well in this recipe!

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!

<

Vegetable Quinoa Curry

A really fresh, light, healthy side dish.

Contributed by Megan Porta from pipandebby.com.

Published Mar 04, 2011

Print Friendly and PDF

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.