Quinoa with Mango and Curried Yogurt

Vegetarian
Gluten Free
Health score
43%
Quinoa with Mango and Curried Yogurt
45 min.
6
304kcal

Suggestions


Transform your dining experience with this vibrant Quinoa with Mango and Curried Yogurt dish, perfect for any occasion. This delightful recipe is not only vegetarian and gluten-free but also packed with flavors that will tantalize your taste buds. With a balance of protein-rich quinoa and sweet, succulent mango, this dish makes for an excellent side that complements a variety of meals.

The magic truly lies in the combination of curried yogurt. A rich blend of tangy yogurt, aromatic curry powder, and fresh ginger brings a depth of flavor that will elevate your palate. The addition of fresh mint adds a refreshing touch, while the crunch of roasted peanuts introduces a satisfying texture. All these elements come together to create a nutritious dish that is both colorful and appealing to the eye.

Perfect for gatherings or as a nutritious accompaniment to a weeknight dinner, this quinoa recipe is ready in just 45 minutes. It's a delightful way to introduce your friends and family to the benefits of quinoa and the exotic allure of curry-spiced yogurt. So why not gather your ingredients and indulge in this tropical-inspired dish that’s sure to leave everyone craving more?

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoons curry powder 
  • teaspoon ginger fresh finely grated peeled
  • 0.3 cup mint leaves fresh chopped
  • tablespoon juice of lime fresh
  • pound mangos pitted peeled cut into 1/2-inch chunks (2 cups)
  • tablespoons vegetable oil; peanut oil preferred 
  • 0.3 cup yogurt plain
  • 7.5 ounce quinoa 
  •  bell pepper red cut into 1/4-inch dice
  • 2.5 ounces roasted peanuts salted chopped
  • 0.8 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot
  • sieve
  • kitchen towels

Directions

  1. Whisk together yogurt, lime juice, curry powder, ginger, salt, and pepper in a large bowl.
  2. Add oil in a slow stream, whisking until combined.
  3. Rinse quinoa in a bowl using 5 changes of water, rubbing grains and letting them settle before pouring off water (if quinoa does not settle, drain in a large sieve after each rinsing).
  4. Cook quinoa in a 4- to 5-quart pot ofboiling salted water10 minutes.
  5. Drain in a large sieve and rinse under cold running water.
  6. Set sieve with quinoa over a saucepan containing 1 1/2 inches boiling water (sieve should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, 10 to 12 minutes. Toss quinoa with curried yogurt and remaining ingredients in a large bowl.
  7. Serve warm or at room temperature.
  8. *Available at specialty foods shops, natural foods stores, and ethnicgrocer.com (866-438-4642).

Nutrition Facts

Calories304kcal
Protein12.37%
Fat38.38%
Carbs49.25%

Properties

Glycemic Index
25.79
Glycemic Load
5.64
Inflammation Score
-9
Nutrition Score
18.316087086564%

Flavonoids

Cyanidin
0.08mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Catechin
1.3mg
Eriodictyol
0.83mg
Hesperetin
0.48mg
Naringenin
0.01mg
Apigenin
0.14mg
Luteolin
0.45mg
Kaempferol
0.04mg
Myricetin
0.05mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:303.89kcal
15.19%
Fat:13.52g
20.8%
Saturated Fat:2.32g
14.51%
Carbohydrates:39.05g
13.02%
Net Carbohydrates:33.43g
12.16%
Sugar:11.89g
13.21%
Cholesterol:1.77mg
0.59%
Sodium:352.65mg
15.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.8g
19.61%
Vitamin C:54.61mg
66.19%
Manganese:1.14mg
56.98%
Folate:126.85µg
31.71%
Vitamin A:1571.88IU
31.44%
Magnesium:105.42mg
26.35%
Phosphorus:241.08mg
24.11%
Fiber:5.62g
22.47%
Copper:0.39mg
19.6%
Vitamin B6:0.37mg
18.37%
Vitamin E:2.75mg
18.35%
Vitamin B3:3.09mg
15.43%
Potassium:511.11mg
14.6%
Vitamin B1:0.21mg
13.69%
Iron:2.44mg
13.57%
Vitamin B2:0.2mg
11.58%
Zinc:1.59mg
10.62%
Vitamin B5:0.72mg
7.16%
Selenium:4.79µg
6.85%
Calcium:64.86mg
6.49%
Vitamin K:5.02µg
4.78%
Source:Epicurious