Quinoa Cauliflower Recipe – Spicy Jalapeño & Cashew Indian Bowl

Last Updated on 2 months by Neha Deshmukh

Quinoa Cauliflower Recipe – Spicy Jalapeño & Cashew Indian Bowl

Introduction

Okay, friends, let me tell you about this bowl. It’s become a total weeknight staple at my place! I first made it when I was craving something vibrant, healthy, and with a little kick. It’s a beautiful blend of textures and flavors – fluffy quinoa, tender cauliflower, a spicy jalapeño punch, and the satisfying crunch of cashews. It feels nourishing and exciting all at once. Plus, it’s surprisingly easy to throw together. Let’s get cooking!

Why You’ll Love This Recipe

This Quinoa Cauliflower Bowl isn’t just delicious; it’s a winner for so many reasons. It’s packed with protein and fiber, keeping you full and energized. It’s a fantastic way to get your veggies in, and the spice level is totally customizable. Best of all? It comes together in under 30 minutes! It’s perfect for a quick lunch, a light dinner, or even meal prepping for the week.

Ingredients

Here’s what you’ll need to create this flavorful bowl:

• 1 cup quinoa
• 1 onion
• 2 tbsp olive oil
• 2 tbsp jalapeño (or more, to taste!)
• 2 cups cauliflower florets
• Salt, to taste
• 0.5 tsp turmeric powder (about 2 grams)
• 0.5 tsp red chili powder (about 2 grams)
• 1.5 tsp cumin powder (about 6 grams)
• 0.5 cup garbanzo beans (chickpeas) (about 120 grams)
• 0.5 cup peas (fresh or frozen) (about 80 grams)
• 2 tbsp lemon juice (about 30 ml)
• 0.5 cup cilantro, chopped (about 30 grams)
• 10 cashews

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

Quinoa: Types and Cooking Tips

There are a few types of quinoa – white, red, and black. I usually use white quinoa for this recipe because it cooks up the fluffiest. Remember to always rinse your quinoa thoroughly under cold water before cooking. This removes the natural coating called saponin, which can make it taste bitter.

Jalapeños: Heat Levels & Substitutions

Jalapeños can vary in heat! If you’re sensitive to spice, remove the seeds and membranes before chopping. If you don’t have jalapeños, you can substitute with serrano peppers (for more heat) or bell peppers (for no heat).

Cauliflower: Choosing the Best Heads

Look for cauliflower heads that are firm, heavy for their size, and have tightly packed florets. Avoid any with brown spots or a strong odor.

Spices: The Role of Turmeric, Red Chili Powder & Cumin in Indian Cuisine

These spices are the heart of Indian cooking! Turmeric adds a beautiful color and earthy flavor, red chili powder brings the heat, and cumin provides a warm, aromatic base. Don’t be shy with them!

Cashews: Roasting for Enhanced Flavor

Toasting the cashews really elevates the flavor and adds extra crunch. I like to quickly toast them in a dry pan for a few minutes until golden brown and fragrant.

Olive Oil: Regional Variations & Alternatives

I prefer a good quality extra virgin olive oil, but you can also use any neutral cooking oil like sunflower or canola oil. In some parts of India, mustard oil is traditionally used for its pungent flavor.

Step-By-Step Instructions

Alright, let’s get this bowl on the table!

1. First, rinse 1 cup of quinoa thoroughly and cook it in boiling water for about 15 minutes. Once cooked, let it rest, covered, off the heat for another 15-20 minutes. This helps it get nice and fluffy.
2. While the quinoa is cooking, heat 2 tablespoons of olive oil in a large pan or wok. Add 1 chopped onion and 2 tablespoons of finely chopped jalapeño. Sauté until the onions are caramelized and golden brown – this is where a lot of the flavor comes from!
3. Add 2 cups of cauliflower florets to the pan, along with 0.5 teaspoon of turmeric powder, 0.5 teaspoon of red chili powder, and 1.5 teaspoons of cumin powder. Add a pinch of salt. Stir well to coat the cauliflower with the spices.
4. Add about 1/2 cup of water to the pan, cover, and cook until the cauliflower is tender, about 8-10 minutes.
5. Stir in 0.5 cup of garbanzo beans (chickpeas) and 0.5 cup of peas. Cook for another 2-3 minutes until heated through.
6. Now, add the cooked quinoa to the vegetable mixture and stir to combine.
7. In a small bowl, whisk together 2 tablespoons of olive oil and 2 tablespoons of lemon juice. This is our simple but flavorful dressing!
8. Pour the dressing over the quinoa and vegetable mixture. Toss gently to coat.
9. Finally, garnish with 0.5 cup of chopped cilantro and 10 cashews. Serve immediately and enjoy!

Expert Tips

• Don’t skip rinsing the quinoa! It makes a big difference.
• Caramelizing the onions is key for a deep, rich flavor.
• Taste and adjust the spices to your liking.

Variations

Vegan Adaptation

This recipe is already naturally vegan!

Gluten-Free Confirmation

Yes! This recipe is completely gluten-free.

Spice Level Adjustment (Mild to Extra Spicy)

• Mild: Remove the seeds and membranes from the jalapeños, or use only 1 jalapeño.
• Extra Spicy: Add a pinch of cayenne pepper or use serrano peppers instead of jalapeños.

Festival Adaptation (Navratri-Friendly Option)

During Navratri, many people avoid grains. You can easily adapt this recipe by substituting the quinoa with grated sweet potato or diced potatoes.

Serving Suggestions

This bowl is fantastic on its own, but you can also serve it with a side of raita (yogurt dip) or a simple salad. My family loves it with a sprinkle of chaat masala for an extra burst of flavor.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. It’s best enjoyed cold or at room temperature.

FAQs

What is the best way to rinse quinoa?

Place the quinoa in a fine-mesh sieve and rinse under cold running water for about 1-2 minutes, rubbing the grains gently with your fingers.

Can I use frozen peas in this recipe?

Absolutely! Frozen peas work perfectly fine. Just add them directly to the pan with the chickpeas and cook until heated through.

Can I roast the cashews for extra flavor?

Yes, definitely! Roasting the cashews brings out their natural sweetness and adds a lovely crunch.

What can I substitute for jalapeños if I don’t like spice?

You can use bell peppers, or simply omit the jalapeños altogether.

How can I make this recipe ahead of time?

You can cook the quinoa and chop the vegetables ahead of time. Store them separately in the refrigerator and combine everything when you’re ready to serve.

Is this recipe suitable for meal prepping?

Yes! This recipe is perfect for meal prepping. Divide the finished bowl into individual containers and store in the refrigerator for up to 3 days.