Vegan Curried Cauliflower and Passion Fruit

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Vegan Curried Cauliflower and Passion Fruit
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
357
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)
Calorie357 kcal(17 %)
Protein9.46 g(10 %)
Fat21.36 g(18 %)
Carbohydrates40.63 g(27 %)
Sugar added0 g(0 %)
Roughage10.32 g(34 %)
Vitamin A104.23 mg(13,029 %)
Vitamin D0 μg(0 %)
Vitamin E2.26 mg(19 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.22 mg(20 %)
Niacin4.01 mg(33 %)
Vitamin B₆0.71 mg(51 %)
Folate220.08 μg(73 %)
Pantothenic acid2.29 mg(38 %)
Biotin4.47 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C181.2 mg(191 %)
Potassium1,223.93 mg(31 %)
Calcium100.8 mg(10 %)
Magnesium88.39 mg(29 %)
Iron3.18 mg(21 %)
Zinc1.45 mg(18 %)
Saturated fatty acids12.59 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
4
1
Mango (diced and very ripe)
2 tablespoons
2
shallots (finely chopped)
cup
1 ⅔ cups
2 tablespoons
mild Mustard
1 teaspoon
42 ounces
Cauliflower (in florets)
freshly ground peppers
4 tablespoons
Quinoa (cooked)
Arugula (chopped)
How healthy are the main ingredients?
Passion fruitMangoAvocado oilshallotCoconut milkMustard

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