Cauliflower Chickpea Curry & Quinoa

12 35 289
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 2
Cauliflower Chickpea Curry & Quinoa
Health Highlights

Ingredients


1/2 can (15oz) Chickpeas, canned, low sodium
1/2 cup Garlic
1 tsp Curry powder
1/4 cup Coconut milk, sweetened (canned)
1/4 cup Basmati rice, dry
1 cup Water (for quinoa)
1 1/2 cup pieces Frozen cauliflower
1/2 cup Frozen green peas
3 tbsp Water
2 1/2 cup Spinach
1 pinch Sea Salt (to taste)
1 dash Black pepper (to taste)

Instructions


  1. Rinse and drain the canned garbanzo beans. Mince the garlic.
  2. In a large pan or wok on medium heat, warm the canned coconut milk, curry powder, and garlic for 3 minutes.
  3. Add the water and quinoa and turn heat to medium-high. Once boiling, reduce heat to low and simmer for 10-12 minutes, or until quinoa is almost done.
  4. Add the frozen cauliflower, chickpeas, frozen peas, and additional water. Stir and continue cooking until the frozen cauliflower is warm and tender.
  5. Turn off the heat and add the spinach, allowing it to gently cook by the heat of the dish.
  6. Season gradually with salt and pepper, until it's just right!

     

Notes:

Kid-Friendly Tip

  • This is usually a kid-pleaser, but sometimes kids just like a simple meal without the frills. If you're worried about how this will go over with your child, just heat the beans and frozen cauliflower in a separate pan and forget the coconut curry seasoning. 
  • For an even bigger winner, brown the frozen cauliflower (coated lightly in olive oil and salt if desired) under the broiler until golden brown. Crispy roasted cauliflower is always a winner! Serve the spinach fresh with warmed beans, both lightly oiled and salted if desired, and cauliflower on the side.
  • Feel free to use fresh instead of frozen cauliflower, and spinach can be switched out for kale or another hearty green.

Nutrition Facts

Per Portion

Calories 289
Calories from fat 34
Calories from saturated fat 9.2
Total Fat 3.8 g
Saturated Fat 1.0 g
Trans Fat 0
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.7 g
Cholesterol 0
Sodium 342 mg
Potassium 812 mg
Total Carbohydrate 55 g
Dietary Fiber 11.1 g
Sugars 8.2 g
Protein 14.4 g

Dietary servings

Per Portion


Grain 0.7
Meat Alternative 0.9
Vegetables 4.0

Energy sources


Pygal68%453.8022543465146242.4688292816703412%292.3892890201681199.9422486388649820%328.4498350559928123.9884305606075868%12%20%CarbohydratesFatProtein

Meal Type(s)

Breakfast
Lunch
Main




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