How many calories are in Curried Quinoa and Cauliflower?

One serving has 407 kcal. The recipe makes 4 servings (1/4 of recipe (about 1 1/2 cups) each).

How much protein is in Curried Quinoa and Cauliflower?

15 g of protein per serving, with 51 g of carbohydrates and 18 g of fat.

What do I need to make Curried Quinoa and Cauliflower?

14 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 and 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)

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

407kcal per serving

15 gprotein

51 gcarbohydrates

18 gfat

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

Ingredients

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

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	407 kcal
Total fat	18 g	23%
Saturated fat	3 g	15%
Cholesterol	1 mg	0.3%
Sodium	120 mg	5%
Total carbohydrates	51 g	19%
Dietary fiber	10 g	36%
Total sugars	9 g
Added sugars	0 g	0%
Protein	15 g	30%
Vitamin D	not reported
Calcium	127 mg	10%
Iron	5 mg	28%
Potassium	555 mg	12%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Protein Foods: 1 ounces

Directions

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.

Notes

Learn more about: Garlic Cauliflower Peas Herbs Limes Onions

Source

USDA Supplemental Nutrition Assistance Program (SNAP)

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/curried-quinoa-and-cauliflower, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.