Quinoa Vegetable Curry Stew Recipe
User Reviews
5
-
Prep Time
10 mins
-
Cook Time
20 mins
-
Total Time
30 mins
-
Servings
4 servings
-
Calories
447 kcal
-
Course
Dinner
-
Cuisine
North American
Quinoa Vegetable Curry Stew Recipe
Description
This Quinoa Vegetable Curry Stew starts by sautéing red onion, green pepper, carrot, and celery in avocado or olive oil until softened. Fresh garlic and ginger, along with curry powder and optional cayenne, are added for a fragrant base. Chopped tomatoes contribute acidity and body, while a bay leaf infuses subtle herbal notes. Broth is then added and brought to a boil, followed by quinoa, which simmers uncovered for about twelve minutes, allowing it to cook and absorb flavors. Black beans warm through in the pot before removal from heat.
After cooking, peanut or almond butter, fresh cilantro, and torn kale are stirred in. The stew rests briefly, allowing kale to wilt gently without losing texture. The seasoning is adjusted with salt and pepper to taste, balancing the spicy, nutty, and savory components. The final stew is hearty and nourishing with a mildly spicy curry flavor enhanced by the creaminess of the nut butter.
This stew can serve as a filling vegetarian meal featuring plant-based protein and fiber from quinoa and beans. It works well for lunches or dinners where a comforting yet flavorful option is desired.
The recipe is adapted from a quinoa-focused cookbook, emphasizing wholesome, multi-ingredient cooking that highlights quinoa’s versatility. Using fresh ginger and garlic and adjusting cayenne allows tailoring heat level. Choosing peanut or almond butter affects the final richness subtly.
Ingredients
- 1 tablespoon avocado oil or olive oil
- 1 medium red onion finely chopped
- 1 green pepper finely chopped
- 1 large carrot chopped
- 2 talks celery chopped
- 3 cloves garlic minced
- 3 tablespoons ginger minced, fresh
- 2 tablespoons curry powder
- cayenne powder if you like it spicy, optional 1 teaspoon
- 2 large tomato chopped
- 1 bay leaf
- 4 cups broth
- 1 cup quinoa
- 1 ½ cups black beans or one 15-ounce can, rinsed and drained, cooked
- 3 tablespoons peanut butter or almond butter; all-natural
- ¼ cup cilantro chopped, fresh
- 8 ounces kale torn into bite-sized pieces
- salt to taste, sea salt
- black pepper to taste, sea salt
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
- This recipe originates from the cookbook "Cooking with Quinoa For Dummies" by Cheryl Forberg, RD.
Nutrition Information
Show DetailsNutrition 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
