Vegetable Curry Quinoa Bowls

Vegetable Curry Quinoa Bowl – Recipe for creamy Indian-Style curry with cauliflower, sweet potato and chickpeas, over mint and parsley quinoa. Vegan or Vegetarian.

Lately my schedule has been so busy, I’ve developed a new appreciation for meals that are both easy and healthy. After developing a Quinoa Black Bean Burrito Bowl and an Italian Vegetable Quinoa Bowl, I’ve become addicted to the ease and healthy simplicity of the whole quinoa bowl concept. This Vegetable Curry Quinoa Bowl is packed with health benefits and only requires 2 pots. The quinoa, which is closely related to spinach, is filled with nutrients. It’s a wonderful source of protein, amino acids, insoluble fiber, magnesium, riboflavin, and phytonutrients. Regular consumption of quinoa is said to improve your cardiovascular health, reduce the frequency of migraine headaches, and even decrease your risk of certain cancers. In addition to the quinoa, the spice blend includes turmeric, which helps to lower cholesterol and prevent disease. The chickpeas have fiber and protein. Sweet potatoes have vitamins B6, C and D as well as iron. Add some freshly chopped mint, a known promoter of healthy digestion, and you’ve got yourself one healthy and delicious meal.

This recipe is vegan, but if you don’t mind adding dairy you can top it with Cucumber Raita, a perfect pairing for the mild spice of the curry. This recipe is kosher for Sephardic Passover. If you want to make it for Ashkenazi Passover and you’re avoiding kitniyot, replace the chickpeas with a cup of peeled potato or pumpkin chunks. My family doesn’t consider cumin and other spices to be kitniyot; if you do, adjust recipe accordingly and omit/replace ingredients as needed. Enjoy!

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Vegetable Curry Quinoa Bowl

Recipe for creamy Indian-Style curry with cauliflower, sweet potato and chickpeas, over mint and parsley quinoa. Vegan or Vegetarian.

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COURSE: Main Course

Kosher Key: Dairy or Parve

Servings: 6 servings

Prep Time: 5 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 35 minutes minutes

Ingredients

• 2 cups quinoa
• 4 cups vegetable stock
• 1 tablespoon coconut oil or extra virgin olive oil
• 1/2 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon tomato paste
• 3/4 teaspoon turmeric
• 1/2 teaspoon salt
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cayenne (if spice sensitive just use a pinch)
• 1/8 teaspoon cumin
• 1 1/4 cup water
• 1 1/2 teaspoons cornstarch or potato starch (for Passover use potato starch)
• 1 small sweet potato, peeled and diced small
• 3/4 pound cauliflower, cut into bite-sized pieces
• 15 ounces chickpeas or garbanzo beans, drained (1 can)
• 1/2 cup full fat coconut milk (unflavored and unsweetened)
• 2 tablespoons fresh mint, chopped
• 2 tablespoons fresh parsley, chopped
• Raita, greek yogurt or labaneh (optional topping)
• Fresh chopped mint or cilantro (optional garnish)

NOTES

You will also need: Saute pan and saucepan with lids, mesh strainer or sieve 

Instructions

• Rinse the quinoa thoroughly in a mesh strainer or sieve, drain.
  
• Bring 4 cups vegetable stock to a boil in a saucepan. Pour the quinoa into the boiling stock, bring back to a boil.

  Reduce heat to a simmer and cover the pot. Let the quinoa simmer for about 20 minutes till it becomes tender and all the liquid has been absorbed. Keep a close eye to make sure the quinoa doesn't dry out or burn.
  
• Meanwhile, heat the oil in a saute pan over medium heat. Add the onions and cook until translucent.
  
  
• Add the garlic, tomato paste, turmeric, salt, curry powder, ginger, cayenne and cumin and stir until fragrant. Stir together the water and cornstarch or potato starch, then add the starch liquid to the pan along with the diced sweet potato. Bring the mixture to a boil then reduce to a simmer. Stir in the cauliflower and chickpeas, then cover with lid. Cook for about 13-15 minutes, stirring occasionally, until cauliflower and sweet potatoes are tender but not mushy.
  
  
• Stir in the full fat coconut milk and remove from heat. Add more salt to taste if needed (I always add a few pinches here). Keep covered until ready to serve.
  
  
• When the quinoa is done cooking, remove from heat and fluff with a fork. Stir in the chopped parsley and mint. Cover to keep warm.
  
  
• To assemble your quinoa bowls, divide the vegetable quinoa between 6 bowls. Top each portion of quinoa with the curry vegetables, then top with with raita, Greek yogurt or labaneh (omit to keep it vegan). Garnish with freshly chopped mint or cilantro if desired. Serve warm.
  
  

Nutrition

Nutrition Facts

Vegetable Curry Quinoa Bowl

Amount Per Serving

Calories 432 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 6g38%

Sodium 871mg38%

Potassium 846mg24%

Carbohydrates 67g22%

Fiber 11g46%

Sugar 7g8%

Protein 16g32%

Vitamin A 3600IU72%

Vitamin C 32mg39%

Calcium 89mg9%

Iron 5.9mg33%

* Percent Daily Values are based on a 2000 calorie diet.

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