Curry Vegetable Quinoa
Curry Vegetable Quinoa is an easy veggie and protein loaded light lunch or side dish. With curry spices cooked with the quinoa for maximum flavor, this nutrient-packed dish is vegan and gluten-free.
A colorful dish with with mushrooms, bell pepper, carrots and peas, a sweet bite from raisins and a nutty bite from toasted almonds. Extra protein also comes from toasted almonds and chickpeas/garbanzo beans.
Quinoa is a delicious alternative to rice which I also love to use in my Curry Vegetable Basmati Rice, but quinoa comes with it’s own plant-based protein.
I love keeping a batch of this recipe in the fridge as is my ‘go-to’ lunch. Working from home, I like to keep ready-made, healthy food in the ‘fridge so I have something quick to grab for my lunches.
I also send this dish to work with my husband because it travels well and is delicious to eat warm or cold. Even though there is no meat, I know that I’m getting a good serving of healthy protein from this one dish.
I like to use a mild curry powder for this dish, but spicy can be used also. If you want to use something a bit special, I make my own Indian curry spice blend which would also work.
To get the curry flavor into the quinoa, I add the spice to the cooking liquid. Doing this helps them get absorbed into the quinoa for that lovely curry flavor and the same works with rice.
For a little crunch, I like to add roasted almonds. Any of your favorite nut will work, or leave them out. Almonds toast up nice and quickly in the oven at 350°F/177°C for 10 minutes. Allow them to cool; chop them and set aside.
- 2 cups (472) vegetable stock
- 2 teaspoons mild curry powder, divided
- 1 teaspoon salt
- 1 cup (170 grams) quinoa, rinsed
- 3 tablespoons olive or vegetable oil divided
- 4 cups (280 grams) mushrooms, largely diced
- 1 cup (128 grams) yellow onion, chopped
- 1 cup (105 grams) bell pepper, sliced
- 1/2 cup (115 grams) carrot, chopped
- 1 celery stalk, chopped
- 1 garlic clove grated or finely chopped
- 1/2 teaspoon garam masala
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup (60 grams) fresh or frozen peas, thawed
- 1 cup (160 grams) garbanzo/chickpeas beans, drained and rinsed
- 1 cup (150 grams) roasted almonds, unsalted, chopped
- 1/2 cup (56 grams) raisins
- 2 tablespoons fresh cilantro, chopped (optional)
- To a medium saucepan add the vegetable stock, 1 teaspoon curry powder, salt and quinoa. Stir to mix. Bring to a boil over high heat. When it comes to a boil, cover and simmer for 15 minutes.
- While the quinoa cooks, to a large sauté pan add the 2 tablespoons oil over medium heat. Add the mushrooms and cook, stirring often until they start to soften. Add the 1 other tablespoon oil (if the mushrooms have absorbed the oil), onion, pepper, carrot and celery. Cook until softened, about 10 minutes, stirring often.
- Add the garlic, remaining teaspoon curry powder, garam masala, salt and pepper. Cook stirring until fragrant, about 2 minutes.
- Stir in the peas, garbanzo beans, cooked quinoa, almonds and raisins.
- Serve garnished with chopped cilantro.
Amount Per Serving Calories 236Total Fat 7gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 4mgSodium 1251mgCarbohydrates 35gFiber 8gSugar 11gProtein 11g
This nutrition calculation is provided by Nutronix that is only a guideline and not intended for any particular diet.