Vegetarian Recipe: Quinoa Stew

I’m a sucker for stews, especially when it’s chilly outside and all I want is a big pot of delicious vegetables without going crazy cooking all day long. Hence… the stew. The perfect one-pot-wonder that is the answer to those days when you want something hearty, delicious, good for you, but super easy to make.

vegetarian quinoa stewOne of my favorite dishes to make is a stew that’s packed with sweet potatoes, black beans, tomatoes, and quinoa. I love the combination that they bring together. Similar to southwestern flavors, this stew also packs a punch in heat and tartness that helps cut the thickness of the stew.

If I haven’t sold you on the flavor profile already, let me give you a little urging on the nutrition front:

quinoa stewSweet Potatoes – Packed with Vitamin A and C (gotta love that bright orange color, think beta-carotene in carrots) as well as some great dietary fiber, sweet potatoes good for every part of your body, even your heart thanks to B6 that helps keep your heart walls flexible and healthy.

quinoa stewBlack Beans – You know the song, Beans, beans, they’re good for your heart, the more you eat, the more you fart, the more you fart, the better you feel, so eat your beans at every meal! There’s a reason why that song is so popular. Now, if beans tend to be a little difficult on your digestive system, just make sure they’re cooked properly.

quinoa stewQuinoa– Oh quinoa, the ancient Peruvian grain that has successfully won over millions in their quest to get healthy. This little powerhouse is  one of the only non-animal based foods that considered “complete protein.” What does that mean? It contains all of the essential amino acids, which means it’s packed with protein, fiber, iron, and magnesium (one of my favorite vitamins, especially for those suffering from headaches.)

quinoa stewTomatoes – Ok, even though we know that Gisele and Tom don’t eat them (tomatoes are a part of the nightshade family), these plump, red and juicy bites of summer are also packed with Vitamin C (this soup is a great idea to eat during the flu and cold season) and a host of other antioxidants that combat the formation of free radicals in your body.

Now that I have (hopefully) convinced you to jump on the healthy eating train, let’s get to the good stuff. Make an extra helping of this as the soup only plumps up more as you reheat it later in the week. It’s definitely a dish that both meat lovers and vegetarians will love to eat.

vegetarian quinoa stewQuinoa Stew with Sweet Potatoes – Hacienda Style

1 cup Quinoa, rinsed
1/2 onion, diced
2 tablespoons cumin
1 tablespoon cayenne pepper
1-2 tablespoons chiles in adobo sauce
3 sweet potatoes, scrubbed, and diced into bite size pieces
1 can fire roasted tomatoes
1-2 cups water
1 can black beans, drained and rinsed
1 handful of chopped cilantro
2-3 limes, zest first, then quartered
crumbled tortilla chips to garnish (optional)
Mexican crema to garnish (optional)
2-3 tablespoons olive oil
salt and pepper to taste

In a medium sized pot, put one tablespoon of olive oil, cumin, and cayenne pepper in the pan. Place the rinsed quinoa in the pan and let toast in the spices until fragrant. Then add 2 cups water. Bring to a boil, then reduce to a simmer until cooked – about 15 minutes.

vegetarian quinoa stewMeanwhile, heat a large dutch oven under medium heat. Drizzle in 1 tablespoon olive oil, then add the chopped onions. Saute till translucent. Add the garlic and rest of the cumin and the chiles in adobo sauce. Add salt and pepper. Once fragrant, add the sweet potatoes. Cook for 2-3 minutes until the sweet potatoes are slightly cooked. Then add the can of fire roasted tomatoes. Add enough water to almost cover the potatoes.

Bring to a boil, then let simmer until the potatoes are fork tender. Add the lime zest, quinoa, black beans, and a 1/2 of the cilantro. Cook together for at least 5 minutes to let the flavors combine. Taste and add salt and pepper as needed.

Serve in a bowl garnished with a squeeze (or two) of lime, chopped cilantro, crumbled tortilla chips, and Mexican crema… maybe even some diced jalapenos.

Enjoy!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s