Vegan Curried Cauliflower and Passion Fruit
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 339 cal. | (16 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.6 g | (42 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 106.5 μg | (178 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 215 μg | (72 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 243 mg | (256 %) | ||
| Potassium | 1,358 mg | (34 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 25 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Passion fruit
- 1 Mango (diced and very ripe)
- 2 Tbsps Avocado oil
- 2 shallots (finely chopped)
- ⅞ 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
