Hvor mange kalorier er der i Curried Quinoa and Cauliflower?

En portion har 407 kcal. Opskriften giver 4 portioner (1/4 of recipe (about 1 1/2 cups) hver).

Hvor meget protein er der i Curried Quinoa and Cauliflower?

15 g protein pr. portion med 51 g kulhydrat og 18 g fedt.

Hvad skal jeg bruge til Curried Quinoa and Cauliflower?

14 ingredienser: 1 cup quinoa, rinsed, 2 tablespoons olive oil (or cooking oil of choice), 4 teaspoons curry powder, 1/2 teaspoon cumin, 1 cup vegetable broth, low-sodium og 2 garlic cloves, chopped ….

Curried Quinoa and Cauliflower

Name: Curried Quinoa and Cauliflower
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 tablespoons olive oil (or cooking oil of choice); 4 teaspoons curry powder; 1/2 teaspoon cumin; 1 cup vegetable broth, low-sodium; 2 garlic cloves, chopped; 1 head of cauliflower, trimmed and cut into small florets (about 1 1/2 pounds); 1 cup frozen peas; 1/3 cup plain yogurt, low fat; 1/2 cup cashews, roasted without salt; 1/4 cup cilantro, fresh, chopped; 2 tablespoons green onion (scallion), chopped; 2 tablespoons lime juice; salt (pinch, optional)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

This flavorful dish has protein, vegetables, dairy, and lots of herbs and spices.

407kcal pr. portion

15 gprotein

51 gkulhydrat

18 gfedt

4portioner (1/4 of recipe (about 1 1/2 cups))

Ingredienser

1 cup quinoa, rinsed næringsindhold
2 tablespoons olive oil (or cooking oil of choice) næringsindhold
4 teaspoons curry powder næringsindhold
1/2 teaspoon cumin
1 cup vegetable broth, low-sodium næringsindhold
2 garlic cloves, chopped næringsindhold
1 head of cauliflower, trimmed and cut into small florets (about 1 1/2 pounds) næringsindhold
1 cup frozen peas næringsindhold
1/3 cup plain yogurt, low fat
1/2 cup cashews, roasted without salt næringsindhold
1/4 cup cilantro, fresh, chopped næringsindhold
2 tablespoons green onion (scallion), chopped næringsindhold
2 tablespoons lime juice næringsindhold
salt (pinch, optional) næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	407 kcal
Fedt i alt	18 g	23 %
Mættet fedt	3 g	15 %
Kolesterol	1 mg	0,3 %
Natrium	120 mg	5 %
Kulhydrat i alt	51 g	19 %
Kostfibre	10 g	36 %
Sukkerarter i alt	9 g
Tilsat sukker	0 g	0 %
Protein	15 g	30 %
D-vitamin	ikke oplyst
Calcium	127 mg	10 %
Jern	5 mg	28 %
Kalium	555 mg	12 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Protein Foods: 1 ounces

Fremgangsmåde

Wash hands with soap and water.
Cook quinoa until just tender, according to package directions.
Heat oil in saucepan over medium-high heat. Add curry powder and cumin, and cook, about 30 seconds, or until fragrant.
Stir in broth and chopped garlic. Bring to a boil.
Add cauliflower, cover, and return to a boil. Reduce heat to medium and simmer 3 minutes.
Add frozen peas and cook until cauliflower is just tender, stirring occasionally. Remove from heat.
Stir in 2 tablespoons broth from cauliflower mixture into yogurt in small bowl.
Add yogurt mixture to cauliflower. Fold in quinoa, cashews, and cilantro.
Sprinkle with green onion and top with a little fresh lime juice.
Optional: Season with a pinch of salt.

Noter

Learn more about: Garlic Cauliflower Peas Herbs Limes Onions

Kilde

USDA Supplemental Nutrition Assistance Program (SNAP)

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/curried-quinoa-and-cauliflower, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.