Coconut quinoa curry with cauliflower rice
This dairy free, vegetarian coconut quinoa curry with cauliflower rice is the ultimate healthy meal - packed with 6.5 serves of vegetables, with an easy vegan option, seriously delicious!
Reviewed by our expert panel Serves: 4
Time to make: 4 hrs 15 mins
Hands-on time: 15 mins
Total cost: $21.72 / $5.43 per serve
(at time of publication)
Ingredients
- 1 tablespoon rice bran or canola oil
- 1 cup chopped onion
- 2 cloves garlic, finely chopped
- 1 tablespoon grated fresh ginger
- 1 tablespoon grated fresh turmeric (or 1 teaspoon ground)
- 1 tablespoon massaman curry paste
- 2 ½ cups (300g) 2cm cubed orange kumara
- 2 cups small broccoli florets
- 400g can chickpeas, drained and rinsed
- 400g can diced tomatoes
- ½ x 400g can light coconut milk
- 2 cups vegetable stock
- 2 cups water
- ¼ cup quinoa
- 1 tablespoon reduced-salt soy sauce
- 1 teaspoon miso paste
- 1 teaspoon chilli flakes (optional)
- 2 kaffir lime leaves
- 1 cauliflower head, chopped into florets
- To serve
- 1 cup finely sliced red cabbage
- ½ cup fresh coriander
- 2 red chillies, finely sliced (optional)
Instructions
- Preheat slow cooker on high heat.
- In a frying pan, heat oil over medium-high heat. Add onion, garlic, ginger, turmeric and curry paste and cook for 2 minutes until fragrant. Transfer to slow cooker.
- Add next 12 ingredients, stir well and cover. Reduce heat to low and cook for 3-4 hours (or longer if you are at work).
- Just before serving, place cauliflower florets in food processor and pulse until it resembles rice grains.
- Divide curry between 4 serving dishes and serve with cauliflower ‘rice’, topped with cabbage, coriander and red chilli (if using).
Variations
If you prefer, you can warm cauliflower rice in the microwave for 1-2 minutes.
Make it vegan: Check miso, stock and curry paste are vegan.
Nutrition Info (per serve)
-
Calories 423cal
-
Kilojoules 1770kJ
-
Protein 18g
-
Total fat 12g
-
–Saturated fat 4g
-
Carbohydrates 55g
-
–Sugars 26g
-
Dietary fibre 16g
-
Sodium 790mg
-
Calcium 180mg
-
Iron 4.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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