⏱ 35 min totalCurried Quinoa with Greens & Cauliflower
Per 1 serving · 272 g · 16 ingredients
of a 2,000 cal day
- Protein8.3g8% of calories
- Carbs34g35% of calories
- Fat25g57% of calories
- ✓ Cholesterol free
At a glance
One serving of Curried Quinoa with Greens & Cauliflower (272 g) has 378 calories, with 8.3 g of protein, 34 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin C (61% DV), Vitamin K (98% DV) and Vitamin B6 (33% DV). Keep an eye on sodium and saturated fat, which provide 20% and 70% of the daily value.
High in
20%+ of the daily value
- Vitamin C61%
- Vitamin K98%
- Vitamin B633%
- Folate (B9)40%
- Pantothenic acid20%
- Iron62%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A11%
- Vitamin E17%
- Thiamine18%
- Riboflavin (B2)13%
- Niacin10%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat70%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ head medium Cauliflower
⅔ tbsp Olive oil
¹⁄₁₆ tsp Cayenne pepper- 🥄³⁄₁₆ dash Salt
³⁄₁₆ medium Onion
³⁄₁₆ tsp Ginger root
³⁄₁₆ tsp Turmeric
¹⁄₁₆ tsp Curry powder
¹⁄₁₆ tsp, ground Cardamom
⁵⁄₁₆ cup Coconut milk- 🥄¹⁄₁₆ cup Water
³⁄₁₆ cup Quinoa
¹⁄₁₆ cup (not packed) Raisins- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ tbsp Apple cider vinegar
⅔ cup Spinach
Directions
- 1
Roast the cauliflower: Preheat oven to 425 degrees Fahrenheit. Chop cauliflower into florets and toss with half of the oil oil, cayenne pepper and a light sprinkle of salt. Roast for 25 to 30 minutes on the middle rack, turning halfway, until the cauliflower is tender and golden on the edges.
- 2
In the meantime, cook the quinoa: In a large pot with a lid, warm the remaining oil over medium heat. Chop and add onion and cook until it is turning translucent, stirring often, about 5 minutes. Add the ginger, turmeric, curry powder and cardamom and stir until fragrant, about 30 seconds. Pour in the coconut milk, water, rinsed quinoa and raisins. Bring the mixture to a boil, then cover and reduce heat to a simmer. Cook for 15 minutes, then remove the pot from heat and let it rest for 5 minutes.
- 3
Fluff the quinoa with a fork. Stir in the salt, vinegar and greens. Divide the quinoa into bowls and top with roasted cauliflower. Enjoy!
Vitamins & minerals
Amounts for 1 serving (272 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 96 μg | 11% |
| Vitamin C | 55 mg | 61% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 118 μg | 98% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 160 μg | 40% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 78 mg | 8% |
| Iron | 5 mg | 62% |
| Potassium | 813 mg | 17% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 262 mg | 37% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 72% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,144 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 20 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 15 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 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 378 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Curried Quinoa with Greens & Cauliflower?
One serving of Curried Quinoa with Greens & Cauliflower (1 serving) has 378 calories, which works out to 139 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Curried Quinoa with Greens & Cauliflower high in protein?
Not especially. It has 8.3 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Curried Quinoa with Greens & Cauliflower keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Curried Quinoa with Greens & Cauliflower?
471 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Curried Quinoa with Greens & Cauliflower?
7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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