Curried Quinoa Salad with Cucumber-Mint Raita

Photo: John Autry; Styling: Mindi Shapiro Levine

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
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 268
  • Fat: 4.5g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 1.9g
  • Polyunsaturated fat: 1.3g
  • Protein: 10.7g
  • Carbohydrate: 46.8g
  • Fiber: 6g
  • Cholesterol: 2mg
  • Iron: 4.4mg
  • Sodium: 418mg
  • Calcium: 122mg

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. 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. 2. Add mango, diced celery, thinly sliced green onions, chopped cilantro, and currants to cooled quinoa; toss gently.
  3. 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.
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