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.
Yield:
6 servings
Nutritional 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
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
(5-ounce) package fresh baby spinach
Preparation
1. Heat oil in a medium saucepan over medium-high heat. Add curry 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, diced celery, thinly sliced green onions, chopped cilantro, and currants to cooled quinoa; toss gently.
3. Combine 1/4 cup cucumber, 2 teaspoons mint, and yogurt in a small bowl, and stir well. Divide spinach evenly among 6 plates, and top each serving with about 3/4 cup quinoa mixture and about 2 tablespoons raita.
Note:
September 2010
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