5.0 from 12 votes
Quinoa, Kale and Borlotti Bean Stew
This quick and easy one pot Quinoa, Kale and Borlotti Bean Stew ticks so many boxes – it’s gluten free, dairy free, vegan, full of goodness, comforting and above all totally delicious.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 4 people
Calories: 233 kcal
Course:
Main Course
Cuisine:
Fusion , British
Ingredients
- 1 medium onion diced
- 1 medium carrot diced
- 1 medium courgette diced
- ½ - 1 teaspoon chilli flakes
- 1 teaspoon fennel seeds (optional)
- 2 cloves garlic crushed or grated
- salt and pepper
- 400 g tin chopped tomatoes
- 400 g tin borlotti beans
- 100 g kale
- 250 g pre-cooked quinoa
Instructions
- In a large pan over a low heat, fry the onion, carrot and courgette for 5 minutes, stirring occasionally, until softened and just beginning to brown.
- Add the chilli, fennel and garlic and fry for 1 more minute, then add the salt and pepper, tomatoes, borlotti beans and kale. Turn the heat up and cook for 3 minutes.
- Add the quinoa and cook for 1 more minute and then serve.
Cup of Yum
Notes
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Calories
233kcal
(12%)
Carbohydrates
44g
(15%)
Protein
12g
(24%)
Fat
2g
(3%)
Saturated Fat
0g
(0%)
Cholesterol
0mg
(0%)
Sodium
502mg
(21%)
Potassium
1009mg
(29%)
Fiber
11g
(44%)
Sugar
8g
(16%)
Vitamin A
5505IU
(110%)
Vitamin C
52.1mg
(58%)
Calcium
144mg
(14%)
Iron
4.6mg
(26%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 233
% Daily Value*
| Calories | 233kcal | 12% |
| Carbohydrates | 44g | 15% |
| Protein | 12g | 24% |
| Fat | 2g | 3% |
| Saturated Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 502mg | 21% |
| Potassium | 1009mg | 21% |
| Fiber | 11g | 44% |
| Sugar | 8g | 16% |
| Vitamin A | 5505IU | 110% |
| Vitamin C | 52.1mg | 58% |
| Calcium | 144mg | 14% |
| Iron | 4.6mg | 26% |
* Percent Daily Values are based on a 2,000 calorie diet.