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Curried Quinoa Salad with Cucumber-Mint Raita

Photo: Oxmoor House
Yield 6 servings
This Indian-inspired dish features quinoa, a high-protein grain that cooks relatively quickly. We like the heat that Madras curry powder brings, but use regular curry powder, if you prefer.

Ingredients

  • 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

Nutrition Information

  • 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

  1. 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.

  2. Add mango and next 4 ingredients to cooled quinoa; toss gently.

  3. 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.

Cook's Notes

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.

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