Vegetable Curry with Quinoa

Currys are so versatile, you could really make them with any vegetables you like. This one is sweet potato, spinach and almonds for some protein. Married with quinoa for extra protein, you have a hearty meal that’s packed with good nutrition.

Servings

4

Ready In:

0hrs 40min

Calories:

604

Good For:

Dinner

Meal Plan Recipes

Vegetable Curry with Quinoa

By: Debra Carey

Currys are a great way to use up vegetables or make it a feature with protein such as chicken. You can pack in so much good nutrition and a comforting meal as well. This curry is made with sweet potatoes, spinach and almonds but you could also try broccoli, carrots and cashews.

Experiment with your ingredients but key to a good curry are the spices and coconut milk. To get the most flavour out of the spices, add them to the vegetable early so that everything absorbs all those lovely flavours.

vegetable curry with quinoa

Ingredients

  • 1 onion
  • 2 cloves garlic
  • 1 chilli
  • oil for frying, sunflower or coconut
  • 500g sweet potato
  • 200g baby spinach
  • 1 tsp cardamon pods
  • 1 tsp curry powder
  • 1 tsp garam marsala
  • 200ml coconut milk
  • 25g ground almonds
  • 100g quinoa
  • 25g flaked almonds
  • 1 lime
  • salt

Add more calories with:

This recipe already has a whopping 604 calories per serving so there may be no need to add extra calories. If you did, then you could add coconut cream or top with greek yoghurt to cool it down in terms of spicyness.

Swap the quinoa with rice but remember, you are better off with brown rice if you can manage it. Brown rice does take a little getting used to but after a while, like me, you may prefer it. White rice has all the nutrients stripped out so doesn’t have any nutritional value other than empty carbs.

You could also add more ground almonds or whole almonds or cashews to extra protein. Speaking of protein, this recipe is perfect for the addition of chicken. Organic or free range if you can manage it as it tastes so much better.

sweet potatoes
quinoa

Nutrition

A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 604kcal 30% 30%
  • Carbs: 52.53g 20% 20%
  • Sugars: 8.01g 9% 9%
  • Protein: 11.77g 24% 24%
  • Salt (Sodium): 316.22g 16% 16%
  • Total Fat: 41.1g 59% 59%
  • Saturated Fat: 11.61g 58% 58%
  • Monounsaturated Fat: 21.15g 0% 0%
  • Polyunsaturated Fat: 5.82g 0% 0%
  • Trans Fat: 6.15g 0% 0%
  • Cholesterol: 0 mg 0% 0%
  • Fibre: 9.52g 34% 34%
  • Calcium: 163.3mg 20% 20%
  • Magnesium: 183.89mg 49% 49%
  • Potassium: 1148.84mg 33% 33%
  • Iron: 5.87mg 42% 42%
  • Zinc: 2.23mg 22% 22%
  • Phosphorus: 321.16mg 46% 46%
  • Vitamin A: 6771.43iu/mcg 846% 846%
  • Vitamin C: 52.15mg 65% 65%
  • Thiamin B1: 0.29mg 27% 27%
  • Riboflavin B2: 0.39mg 28% 28%
  • Niacin B3: 2.37mg 15% 15%
  • Vitamin B6: 0.59mg 42% 42%
  • Folic Acid B9: 178.32iu/mcg 89% 89%
  • Vitamin B12: 0iu/mcg 0% 0%
  • Vitamin D: 0iu/mcg 0% 0%
  • Vitamin E: 9.25mg 77% 77%
  • Vitamin K: 262.25iu/mcg 350% 350%

Step by Step Instructions

Step 1

Peel and finely dice the onion. Peel and finely chop or crush 1 large or 2 small garlic cloves. Halve the chilli, deseed and finely chop. Use half of it in the dish or all, depending on your preference for heat.

Step 2

Heat 2 tablespoons of oil in a large saucepan. Add the onion and fry on a low heat, stirring often, for 10 minutes. If it looks like catching at any point, add a splash of water.

Step 3

Meanwhile, peel and dice the sweet potato into 3cm chunks. Wash the spinach well, then drain into a colander. Give the cardamom pods a light bash with the flat of a large knife, so they open a little. Put a pan of water on to boil. After 10 minutes, add the sweet potato, garlic, chilli, curry powder, garam masala and cardamom pods to the onion. Stir for 2 minutes.

Step 4

Add the coconut milk and ground almonds. Refill the tin with water and add that too, along with a good pinch of salt. Bring the pan up to a medium bubbling boil and cook for 10 minutes. Keep an eye on the curry as it cooks; stir now and then and add a little more water if needs be.

Step 5

Meanwhile, rinse the quinoa in a sieve. Add it to the pan of boiling water and cook for 13-14 minutes, until the seeds have popped open. Meanwhile, put the flaked almonds in a dry frying pan and gently heat, stirring often, until golden and toasted. Transfer to a plate.

Step 6

Once the curry has cooked for 10 minutes, add the spinach, stirring so it wilts in. Cook for a further 5 minutes or so, until the spinach is wilted and the sweet potato is tender. Try a little of the curry and add more salt and add a good squeeze of lime juice to taste. Drain the quinoa and serve with the curry, a dollop of yoghurt and a sprinkling of toasted, flaked almonds. Pick out the cardamom seeds as you go, they’re bitter to bite into.

People Who’ve Made This

“A good hearty curry is such a wonderful food on a cold night. The spices send you to another land where you imagine your on a magical journey on the ancient spice trail.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition