Curry quinoa in a jiffy

This dish is full of flavor from curry powder, spices, fruits, and vegetables.

Contributed by Leticia Nagata, RD


Curry quinoa in a jiffy

This is my 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.

For more recipes like this, visit the Kaiser Permanente Hawaii Facebook page.

Servings: 6 (1-cup servings)

Ingredients

  • 4 cups of cooked quinoa or other whole grain. (For a shortcut, you can buy microwaveable quinoa and brown rice at many grocery stores.)
  • 1/2 cup frozen peas, prepared as instructed. (For frozen vegetables, pour some in a bowl and place in your refrigerator overnight to defrost. )
  • 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

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

  1. Mix everything and refrigerate for an hour (or overnight) to let flavors meld.
  2. Taste and adjust quantities to your liking. 

Nutrition Information (per serving)

  • Calories: 230 g
  • Total fat: 6 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 25 mg
  • Total carbohydrate: 38 g
  • Dietary fiber: 6 g
  • Sugars: 8 g
  • Added sugars: 0 g
  • Protein: 7 g