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This quick and easy dish uses “stir-fry” frozen vegetables, along with fresh ginger and garlic. Frozen veggies have come a long way, and they can be a healthy and delicious meal addition. Look for 100% vegetables without any added salt or oil.

From straightupfood.com

Quinoa Curry Bowl

Ingredients

  • ¾ cup quinoa (dry)
  • 1 teaspoon granulated onion
  • 1½ teaspoon curry powder
  • 1 bag (16 ounces) frozen “stir-fry blend” vegetables
  • 1 tablespoon minced garlic (4 to 5 medium cloves)
  • 1 teaspoon minced fresh ginger
  • 2 tablespoons tahini (ground sesame paste)
  • ½ avocado (optional)
  • Sesame seeds for garnish (optional)

Instructions

  1. Stir the quinoa, onion, and ½ tsp curry powder together with 1½ cups of water in a medium saucepan, and bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.
  2. While the quinoa is cooking, place the frozen vegetables into a skillet or soup pot on medium-low heat, and cover so the vegetables can thaw and soften. Stir occasionally, adding a little water if needed. While the vegetables are warming, mince the garlic and ginger.
  3. When the vegetables have thawed and softened (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and 1 tsp curry powder, cooking 1 to 2 more minutes. Remove the pan from the heat and stir in the tahini, adding a little water as needed to mix thoroughly.
  4. Stir the quinoa into the vegetables. Serve as is or topped with diced avocado and/or sesame seeds, if desired.

    Notes:
    Along with the frozen veggies, feel free to toss in any favorite fresh vegetables you have on hand, such as zucchini, cabbage, greens (kale, chard, spinach), or green onions.

    Quinoa: Quinoa is sold as a dry grain, and comes in white/yellow, red, and black. Use any color you like or a mix. (Two-and-a half cups of cooked rice may also be used in place of the cooked quinoa.)

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Anne Beaupre Mellas2 months ago
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It would be helpful to know the nutritional information for this and all F/K recipes.

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about the author

Cathy Fisher

Cathy Fisher is the creator of StraightUpFood.com, a website offering free recipes and information on eating a whole-food, plant-based diet free of salt, oil and sugar. She is also a cooking instructor, teaching classes at TrueNorth Health Center and the McDougall Program, both in Santa Rosa, CA. Cathy began eating a plant-based diet in 1999, and in 2016 published her first cookbook, Straight Up Food: Delicious and Easy Plant-based Cooking without Salt, Oil or Sugar.

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