Curry quinoa in a jiffy
This dish is full of flavor from curry powder, spices, fruits, and vegetables.
This is a go-to recipe that can be used as a meal, side dish, or snack. It is easy to make, better when made ahead, and it is flexible — you can include (or not) any of the optional ingredients and choose the whole grain, fruits, seeds, and other spices you have on hand.
The essential ingredient is curry powder. Curry powder is a flavorful blend of spices and can be used as an alternative to salt. Turmeric gives many curries their golden yellow color. Curcumin, which is found in curry, shows anti-inflammatory, anticancer, and antioxidant properties.
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Servings: 6 (1-cup servings)
Ingredients
- 4 cups of cooked quinoa or other whole grain.
- 1/2 cup frozen peas, prepared as instructed.
- 1/2 cup shredded or frozen carrots
- 1/3 cup dried currants, chopped dates, raisins, or other dried fruit without added sugar
- 1/2 cup shelled sunflower or pumpkin seeds or a combination
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon curry powder or to taste
- 1/2 teaspoon nutmeg or pumpkin pie spice or cardamom
- Black pepper to taste
- For a shortcut, you can buy microwaveable quinoa and brown rice at many grocery stores.
- For frozen vegetables, pour some in a bowl and place them in your refrigerator overnight to defrost.
Optional additions:
- 1/4 cup finely chopped red onion
- 1 teaspoon garam masala or to taste
- 1/4 cup chopped fresh cilantro or green onion or a combination
Directions
- Mix everything and refrigerate for an hour (or overnight) to let flavors meld.
- Taste and adjust quantities to your liking.
Nutrition information (per serving)
- Calories: 230
- Total fat: 6 g
- Saturated fat: 1 g
- Cholesterol: 0 mg
- Sodium: 25 mg
- Total carbohydrate: 38 g
- Dietary fiber: 6 g
- Total sugars: 8 g
- Protein: 7 g