⏱ 30 min total

Coconut Quinoa Curry

Name: Coconut Quinoa Curry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ¼ tbsp Coconut oil; ¼ medium Onion; 1 cloves, minced Garlic; ¼ tbsp Ginger root; ⅛ cup chopped Carrots; ⅛ cup chopped Broccoli; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Curry powder; ¼ pinch Cayenne pepper; ¼ cup Vegetable broth; ½ cup Coconut milk; ⅛ cup Green peas; ⅛ cup, chopped or sliced Tomatoes; ¼ tsp Lemon juice; ½ tbsp Cilantro; ½ tsp Hot sauce

Per 1 serving · 323 g · 18 ingredients

Calories

463

23%
of a 2,000 cal day

Protein
11g
9% of calories
Carbs
41g
34% of calories
Fat
31g
57% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Coconut Quinoa Curry (323 g) has 463 calories, with 11 g of protein, 41 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (22% DV), dietary fiber (22% DV) and Vitamin C (26% DV). Keep an eye on saturated fat, which provides 123% of the daily value.

Per 100 g

143cal

low energy density

Protein per 100 cal

2.4g

Net carbs

35g

carbs minus fiber

Fiber

6.1g

3.7 g sugar

High in

20%+ of the daily value

Protein22%
Dietary fiber22%
Vitamin C26%
Vitamin K20%
Vitamin B630%
Folate (B9)31%

Good source of

10–19% of the daily value

Vitamin A19%
Vitamin E12%
Thiamine19%
Riboflavin (B2)12%
Niacin13%
Pantothenic acid16%

Watch

20%+ of the daily value

Saturated fat123%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Rinse the quinoa thoroughly in a fine mesh strainer. Toast in a medium saucepan over medium heat for 3 minutes, then cook according to package instructions until light and fluffy. Set aside.
2
In a large saucepan or pot, heat coconut oil over medium heat.
3
Add onion, garlic, ginger, carrot, and broccoli with a pinch of salt and pepper. Cook, stirring frequently, until softened, about 5 minutes.
4
Stir in curry powder, cayenne pepper, vegetable broth, and coconut milk. Season with another pinch of salt. Bring to a simmer, then reduce heat slightly and cook for 10-15 minutes.
5
In the last 5 minutes of cooking, add peas and tomatoes.
6
Taste and adjust seasonings as needed.
7
Serve the curry over the prepared quinoa and garnish with lemon juice, cilantro, and hot sauce.

Vitamins & minerals

Amounts for 1 serving (323 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	168 μg	19%
Vitamin C	24 mg	26%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	24 μg	20%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	12%
Niacin	2 mg	13%
Vitamin B6	0.4 mg	30%
Folate (B9)	124 μg	31%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	16%
Choline	53 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	78 mg	8%
Iron	7 mg	82%
Potassium	754 mg	16%
Magnesium	156 mg	37%
Phosphorus	355 mg	51%
Zinc	2 mg	21%
Copper	1 mg	65%
Manganese	2 mg	93%
Selenium	5 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.5 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	586 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,718 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.3 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	579 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	23 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 463 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

88min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
65min
Swimming laps

Common questions

How many calories are in Coconut Quinoa Curry?

One serving of Coconut Quinoa Curry (1 serving) has 463 calories, which works out to 143 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Coconut Quinoa Curry high in protein?

It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Coconut Quinoa Curry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Coconut Quinoa Curry?

395 mg per serving.

How much sugar is in Coconut Quinoa Curry?

3.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (323 g)

Calories463

% Daily Value*

Total fat 31g	39%
Saturated fat 25g	123%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 395mg	17%
Total carbohydrate 41g	15%
Dietary fiber 6.1g	22%
Total sugars 3.7g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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