Frozen vegetables have come a long way, and are a healthy and delicious meal addition. This is a hearty dish that provides great leftovers.
Quinoa Curry Bowl
- Total Time: 35 mins
- Yield: 2 to 4 (makes about 5 cups) 1x
Ingredients
- 1½ cups water
- ¾ cup dry/uncooked quinoa
- 1 teaspoon granulated onion
- ½ teaspoon curry powder (use "medium" or "hot" if you like things spicy)
- 1 bag frozen mixed vegetables (16 ounces; I like "stir-fry" or "Thai style")
- ¼ cup water
- 1 tablespoon finely chopped garlic (4 to 5 medium cloves)
- 1 teaspoon finely grated or chopped fresh ginger
- 1 teaspoon curry powder
- 2 tablespoons tahini (sesame seed paste)
- ½ medium, ripe avocado (optional)
- White sesame seeds (for garnish; optional)
Instructions
- Bring the 1 ½ cups of water, quinoa, granulated onion, and the ½ teaspoon of curry powder to a boil in a medium saucepan over medium-high heat, uncovered. Reduce the heat to low, then cover and simmer for 15 minutes. Remove from the heat and let stand for 10 minutes with the lid still on.
- Empty the bag of frozen vegetables into a colander and rinse under warm water to thaw.
- Place the thawed vegetables and the ¼ cup of water into a soup pot over medium-high heat. When the water starts to sputter, stir in the garlic, ginger, and 1 teaspoon of curry powder. Cook while stirring for 1 to 2 minutes.
- Remove the pot from the heat, and stir in the cooked quinoa and tahini (adding a little water, as needed, for thorough mixing). Serve as is or topped with diced avocado and/or sesame seeds.
Notes
Frozen vegetables: I use a "stir fry" blend with this recipe (see photos below), but any 16-ounce bag of frozen vegetables may be used.
Fresh vegetables: Feel free to toss in any favorite fresh vegetables, too, such as zucchini, cabbage, greens (kale, chard, spinach), or green onions along with the frozen veggies.
You can also use 2 ½ cups of cooked short-grain brown rice in place of the cooked quinoa. For uncooked rice, use the same measurements as quinoa, but simmer for 50 minutes
Quinoa: Quinoa is sold as a dry grain, and comes in white/yellow, red, and black (see photo below). Use any color you like or a mix.
- Prep Time: 15 mins
- Cook Time: 20 mins
Nutrition
- Serving Size: ¼ recipe, 1.25 cups
- Calories: 281
- Sugar: 2.4g
- Sodium: 70mg
- Fat: 9.3g
- Saturated Fat: 1.3g
- Carbohydrates: 40.7g
- Fiber: 9.2g
- Protein: 10.2g
- Cholesterol: 0
The above frozen stir fry vegetable blends are among those that contain 100% vegetables, nothing else added (salt or oil). Read the ingredient list to be sure.
Above: Quinoa is usually grouped with the grains, but it's really a seed; and when cooked, pops open and becomes soft and a little spongy. Yum!
To read more about curry powders, click here and scroll down to the middle of the post.
Looks yummy. I often use a bag of frozen stir fry vegetables as "fast food" but this adds a new dimension with the curry - thanks!
Had this for lunch - nice recipe. Filled me right up.
I'm looking forward to trying this! Cathy - we can't do quinoa because it always gives my husband an upset stomach. What do you think would be the best grain to substitute? Would millet or amaranth work?
Hi Sheila, millet and rice would be best; I think amaranth may be a big sticky/runny(?) 🙂
I think I'll try millet and see how it turns out. I like the idea of using frozen vegetables to cut prep time for an after work meal.
I think millet would work well. 🙂
Cathy - This looks fabulous and fast, a great combination! I was always taught to rinse off quinoa well before cooking to rinse off all the bitter tannins. Could that cause stomach upset otherwise?
Hi Lisa, I tried rinsing quinoa when I first started eating it and didn't notice a difference in taste or stomach upset, so have not rinsed it since. But try it and see if you notice anything. I've heard that quinoa is better washed nowadays, so not as much of an issue as it used to be.
I do not rinse my quinoa either.
Hi Cathy,
Thanks for this quick and easy recipe!
This is perfect for me since I have almost no cooking skills, and even cutting up fresh vegetables is a time consuming task for me.
By the way, this even tastes good cold! I took my leftovers to work and had a great lunch even without heating it up. Thanks!
I have never heard of or seen Quinoa before but this recipe looks killer. Will keep a look out for it at the store next time I go.
Hi Alison, yes, do try and find some; it's really good. 🙂
another hit! Loved the flavors Cathy! I'm heading to True North tomorrow -- hoping to see you on Tuesday!
See you soon! 😉
Oh I almost forgot.....had to clean out my fridge for this trip and made your Kichadi using the root veggies I had left to us up. Oh my......very yummy!
Oh, this is really delicious. Love the ginger shining through! Would be great with cubes of tofu too.
Hi Cathy thank you for this recipe I'm slowly transitioning to this new way of eating. I loved the flavours in the curry and looking forward to eating it for lunch tomorrow and trying many more of your recipes. Thanks from Australia
Welcome Beth! 🙂
I want to make it all in the instant pot
Cathy, this looks like another winner! I am going to make this for a plant-strong potluck dinner this Saturday. I plan to double the recipe. I followed the link to the curry powder and saw that it was part of the curried sweet potato recipe. Oh man, I loved that recipe too!! But, I've already taken that one to a previous potluck and I want to try this recipe. Thanks for your recipes. Keep 'em coming!
Thanks Kathy! 😉
I have made this three times already and love it!!! The recipe is super easy to prepare and it has lots of flavor! Thanks for sharing!!
This has become a staple at my house, thank you! I've also made it (and several of you recipes) for my Engine 2 participants and they've loved it! You're a great resource!
Yay! Thanks for the comment, Tammy! 😉
What can I use instead of tahini? Sunflower butter or almond butter??
Sure! 🙂
After juicing cleanse for 5 days, we decided we would juice 2 meals then eat a healthy dinner. I chose this recipe because I love curry and quinoa. I did adjust the recipe a bit. Instead of curry powder I used a teaspoon of red curry paste and then a teaspoon of red curry powder. And, as always I used more garlic than asked for. The big healthy change was I used 16oz. fresh veggies instead of frozen. Quite yummy!!!
I made this, first time cooked quinoa. I used sweet potato instead of Avacado
I have a question. I have just found out I'm allergic to avocados. When I eat them my face gets flushed and my arm get hives a little bit. This is recent. Anyway, what could I replace the avocados with?
There isn't really a good substitute for avocado; maybe tofu cubes or some sliced almonds would replace the fat nicely. 🙂
Hey Cathy, is there any recommendation for tahini that's low fat and no sodium that you'd suggest, like the stir fry you suggested here (will certainly be buying that from whole foods and trying this dish out). Thanks so much for all your recipes. They've been such great help.
Hi Jennifer, I would just use less if you want lower fat (can mix with a little water too); I've not seen a lower fat version. And it does not usually contain salt. 🙂
Hey Cathy, thanks so much for the clarification. Was trying to go SOS free so been quite cautious. Does it contain no oil as well? & is there any one you use that you could recommend still? Maybe from whole foods? I tried checking the hyperlink on the word tahini that you had up on amazon but it says the page you requested is unavailable. Also I have sesame seeds at home, should I just go ahead fry them and blend with water? That'll be my last resort, but if there's an already made one that's healthy still then that's less labour intensive.
Hi Jennifer, just get one that only has ground sesame seeds; it's not a refined "oil" so we do eat it as a condiment. SOS means "salt, oil, sugar"-free. 🙂
Ah I see, okay will do then! Thank you very much Cathy!
Awesome, this looks so delicious. I love quinoa so much, I can’t wait to try your recipe. Thank you so much for sharing this post!
Do you have an alternative option/blend to curry? I REALLY don't like tbe flavor of curry, but would like to make this and other recipes with an alternative blend. Thanks
Not really, but feel free to use whatever spices you like, or search blends online if you want to make your own or buy a blend (like "Italian spice blend," "Thai spice blend," etc.).
I would like to make this dish right now and have not found on the Internet what I can substitute for granulated onion in this recipe. Can anyone help me please?
This is just a form of dried onion; so if you have onion powder or minced, you can use that too. 🙂
Do you have a version of this recipe for the instant pot? Thanks.
No I don't, sorry. I'd have to test it. If you try it and it work out, let me know; thanks! 🙂
Wow, this was a super quick meal, no chopping! I did a one pan version, after cooking the quinoa most of the way I added the frozen veg and additional seasonings to that pan. I also broke up a block of tofu, lightly browned it in the air fryer and added that near the end. Yummy, simple and looking forward to leftovers. Thanks!
great ideas! 😉 Thanks!
LOVED this recipe! It pops with flavor, and you don’t even miss the oil and salt. We can’t wait to make different variations with whatever veggies we have on hand. We got this recipe from the book which we received as a gift, and this was the first recipe we tried. We are so excited to try them all.
Yay! Thanks Lauren! 😉