Quinoa Vegetable Curry Stew Recipe
This vegetable curry stew is loaded with veggies, quinoa, black beans, and spices. It's a delicious one-pot meal that's ready in 30 minutes.
Ingredients
- 1 tablespoon avocado or olive oil
- 1 medium red onion, finely chopped
- 1 green pepper, finely chopped
- 1 large carrot, chopped
- 2 stalks celery, chopped
- 3 cloves garlic, minced
- 3 tablespoons fresh ginger, minced
- 2 tablespoons curry powder
- Optional: 1 teaspoon cayenne powder, if you like it spicy
- 2 large tomatoes, chopped
- 1 bay leaf
- 4 cups broth
- 1 cup quinoa
- 1 ½ cups cooked black beans, or one 15-ounce can, rinsed and drained
- 3 tablespoons all-natural peanut or almond butter
- ¼ cup fresh cilantro, chopped
- 8 ounces kale, torn into bite-sized pieces
- Sea salt and black pepper, to taste
Instructions
- Heat the oil in a medium-sized pot over medium-high heat. Add the onion, pepper, carrot, and celery and let them cook for about 5 minutes, or until they begin to soften. Add the garlic, ginger, curry powder, cayenne (if you're using it), and the chopped tomatoes and let them cook for 1 minute.1 tablespoon avocado or olive oil, 1 medium red onion, 1 green pepper, 1 large carrot, 2 stalks celery, 3 cloves garlic, 3 tablespoons fresh ginger, 2 tablespoons curry powder, Optional: 1 teaspoon cayenne powder, 2 large tomatoes
- Add the bay leaf and broth to the pot and bring it to a boil. Add the quinoa and simmer uncovered for 12 minutes. Add the black beans to the pot and let them warm through.1 bay leaf, 4 cups broth, 1 cup quinoa, 1 ½ cups cooked black beans
- Remove the pot from the heat and add the peanut or almond butter, cilantro, and kale and stir. Let the stew sit for a few minutes so the kale wilts then season to taste with salt and pepper.3 tablespoons all-natural peanut or almond butter, ¼ cup fresh cilantro, 8 ounces kale, Sea salt and black pepper
Notes
The recipe was adapted from the cookbook Cooking with Quinoa For Dummies by Cheryl Forberg, RD.
Serving: 1 serving = ¼ of the recipe, Calories: 447kcal, Carbohydrates: 66g, Protein: 19g, Fat: 14g, Saturated Fat: 1g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 7g, Sodium: 1585mg, Potassium: 1336mg, Fiber: 14g, Sugar: 8g, Vitamin A: 10239IU, Vitamin C: 110mg, Calcium: 217mg, Iron: 6mg