Cauliflower Chickpea Curry & Quinoa

11 35 369
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 2
Cauliflower Chickpea Curry & Quinoa
Health Rating

Ingredients


1/4 cup Coconut milk (canned)
1 tsp Curry powder
1 1/2 cup pieces Frozen cauliflower
1/2 cup Frozen green peas
1/2 cup Garlic
1/2 can (15oz) Chickpeas, canned, low sodium
1/4 cup Quinoa, uncooked
2 1/2 cup Spinach
1/2 cup Water
1 pinch Sea salt (to taste)
1 dash Black pepper (tot aste)

Instructions


1. Produce Prep: Rinse produce. 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, beans, frozen peas, and an additional 3 Tablespoons of water per person. Stir and continue cooking until the frozen cauliflower is completely 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 frozen cauliflower, and spinach can be switched out for kale or another hardy green.


Nutrition Facts

Per Portion

Calories 369
Calories from fat 96
Calories from saturated fat 56
Total Fat 10.7 g
Saturated Fat 6.2 g
Trans Fat 0
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 1.2 g
Cholesterol 0
Sodium 323 mg
Potassium 960 mg
Total Carbohydrate 52 g
Dietary Fiber 12.1 g
Sugars 7.4 g
Protein 16.2 g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 0.9
Vegetables 4.0

Energy sources


Pygal56%465.9830714823871212.520671175919926%297.6182184140242225.2209292166964518%333.9387758044706120.311137874451656%26%18%CarbohydratesFatProtein
Recipe from:
Breakfast
Lunch
Main