Quinoa Vegetable Curry Stew Recipe

Name: Quinoa Vegetable Curry Stew Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 1 tablespoon avocado or olive oil; 1 1 medium red onion; 1 1 green pepper; 1 1 large carrot; 2 2 stalks celery; 3 3 cloves garlic; 3 3 tablespoons fresh ginger; 2 2 tablespoons curry powder; Optional: 1 teaspoon cayenne powder; 2 2 large tomatoes; 1 1 bay leaf; 4 4 cups broth; 1 1 cup quinoa; 1 ½ 1 ½ cups cooked black beans; 3 3 tablespoons all-natural peanut or almond butter; ¼ ¼ cup fresh cilantro; 8 8 ounces kale; Sea salt and black pepper

User Reviews

5.0

117 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
4 servings
Calories
447 kcal
Course
Dinner
Cuisine
North American

Quinoa Vegetable Curry Stew Recipe

Iris Warren

Report

This vegetable curry stew is loaded with veggies, quinoa, black beans, and warming spices. It's a flavorful one-pot meal that packs a nutritional punch. It's ready in just 30 minutes, and it's super versatile, so you can use what you've got on hand!

Share:

I Made This!

87 people made this

Print

24 people printed this

Save this

70 people saved this

Ingredients

Servings

1 1 tablespoon avocado or olive oil
1 1 medium red onion finely chopped
1 1 green pepper finely chopped
1 1 large carrot chopped
2 2 stalks celery chopped
3 3 cloves garlic minced
3 3 tablespoons fresh ginger minced
2 2 tablespoons curry powder
Optional: 1 teaspoon cayenne powder if you like it spicy
2 2 large tomatoes chopped
1 1 bay leaf
4 4 cups broth
1 1 cup quinoa
1 ½ 1 ½ cups cooked black beans or one 15-ounce can, rinsed and drained
3 3 tablespoons all-natural peanut or almond butter
¼ ¼ cup fresh cilantro chopped
8 8 ounces kale torn into bite-sized pieces
Sea salt and black pepper to taste

Add to Shopping List

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.
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.
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.

Notes

Recipe adapted from the cookbook Cooking with Quinoa For Dummies by Cheryl Forberg, RD.

Nutrition Information

Show Details

Serving 1 serving = ¼ of the recipe Calories 447kcal (22%) Carbohydrates 66g (22%) Protein 19g (38%) Fat 14g (22%) Saturated Fat 1g (5%) Polyunsaturated Fat 4g Monounsaturated Fat 7g Sodium 1585mg (66%) Potassium 1336mg (38%) Fiber 14g (56%) Sugar 8g (16%) Vitamin A 10239IU (205%) Vitamin C 110mg (122%) Calcium 217mg (22%) Iron 6mg (33%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 447 kcal

% Daily Value*

Serving	1 serving = ¼ of the recipe
Calories	447kcal	22%
Carbohydrates	66g	22%
Protein	19g	38%
Fat	14g	22%
Saturated Fat	1g	5%
Polyunsaturated Fat	4g	24%
Monounsaturated Fat	7g	35%
Sodium	1585mg	66%
Potassium	1336mg	28%
Fiber	14g	56%
Sugar	8g	16%
Vitamin A	10239IU	205%
Vitamin C	110mg	122%
Calcium	217mg	22%
Iron	6mg	33%