Vegan Curried Cauliflower and Passion Fruit

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Vegan Curried Cauliflower and Passion Fruit
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
339
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cauliflower is a fantastic, low calorie carbohydrate that provides a lot of nutrients. Curry is anti-inflammatory and very flavorful. 

You can substitute whatever grain you prefer for quinoa such as rice, couscous, or buckwheat.

1 serving contains
(Percentage of daily recommendation)
Calorie339 cal.(16 %)
Protein13 g(13 %)
Fat15 g(13 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage12.6 g(42 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K106.5 μg(178 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.3 mg(61 %)
Vitamin B₆1 mg(71 %)
Folate215 μg(72 %)
Pantothenic acid3.5 mg(58 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C243 mg(256 %)
Potassium1,358 mg(34 %)
Calcium125 mg(13 %)
Magnesium120 mg(40 %)
Iron4.5 mg(30 %)
Iodine6 μg(3 %)
Zinc1.9 mg(24 %)
Saturated fatty acids7.3 g
Uric acid190 mg
Cholesterol0 mg
Complete sugar25 g

Ingredients

for
4
Ingredients
4 Passion fruit
1 Mango (diced and very ripe)
2 Tbsps Avocado oil
2 shallots (finely chopped)
cup Coconut milk
1 ⅔ cups vegetable stock
2 Tbsps mild Mustard
1 tsp Curry powder
42 ozs Cauliflower (in florets)
salt
freshly ground peppers
4 Tbsps Quinoa (cooked)
Arugula (chopped)

Preparation steps

1.

Scoop the passion fruit seeds into a small pan. Simmer for 3-5 minutes until the seeds come away from the flesh, then pass through a sieve. Add the mango and 2-3 tbsp of water and then blend to a puree.

2.
heat the oil in a pan and cook the shallots for a few minutes until translucent. Deglaze with the coconut milk and stock, stir in the mustard and curry powder and add the fruit puree. Bring to a boil and cook for about 10 minutes until thick and creamy.
3.
Steam the cauliflower over salted water for about 6 minutes until cooked.
4.

Season the sauce to taste with salt and pepper and arrange on plates with the cauliflower. Serve scattered with quinoa and arugula

 

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