- 1 teaspoon olive oil
- 2 teaspoons Madras curry powder
- 1 garlic clove, crushed
- 1 cup uncooked quinoa
- 2 cups water
- 3/4 teaspoon kosher salt
- 1 diced peeled ripe mango
- 1/2 cup diced celery
- 1/4 cup thinly sliced green onions
- 3 tablespoons chopped fresh cilantro
- 3 tablespoons currants
- 1/4 cup finely diced peeled English cucumber
- 2 teaspoons chopped fresh mint
- 1 (6-ounce) carton plain low-fat yogurt
- 1 (6-ounce) package fresh baby spinach
- calories 268
- fat 4.5 g
- satfat 0.9 g
- monofat 1.9 g
- polyfat 1.3 g
- protein 10.7 g
- carbohydrate 46.8 g
- fiber 6 g
- cholesterol 2 mg
- iron 4.4 mg
- sodium 418 mg
- calcium 122 mg
How to Make It
Heat oil in a medium saucepan over medium-high heat. Add curry powder and garlic to pan; cook 1 minute, stirring constantly. Add quinoa and 2 cups water; bring to a boil. Cover, reduce heat, and simmer 16 minutes or until tender. Remove from heat; stir in salt. Cool completely.
Add mango and next 4 ingredients to cooled quinoa; toss gently.
Combine cucumber, mint, and yogurt in a small bowl; stir well. Divide spinach evenly among 6 plates, and top each serving with about 3/4 cup quinoa mixture and about 2 tablespoons raita.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.