5.0 from 117 votes
Quinoa Vegetable Curry Stew Recipe
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!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 447 kcal
Course:
Dinner
Cuisine:
North American
Ingredients
- 1 tablespoon avocado 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 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.
- 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.
Cup of Yum
Notes
- Recipe adapted from the cookbook Cooking with Quinoa For Dummies by Cheryl Forberg, RD.
Nutrition Information
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
% 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.