This hearty, quick and easy, nutritious stew will nourish your tummy, soul, and pallet. As you know, quinoa remains one of the super, super foods, because it’s a complete protein meaning it has all the amino acids and it’s packed with nutrients. And with all the great veggies such as spinach and kale, you’ll become PopEye. You don’t have to use all these veggies and you can swap for the ones you have and like, and use as little or as much as you like. It’s your stew!
This is a great meatless option that will keep you healthy, satisfied, and full without the consequences of eating meat.
Eating healthy and delicious foods will leave you thoroughly satisfied but not heavy. It’s a great feeling!
2 tablespoons organic extra virgin olive oil
1 onion, chopped
1 organic bell pepper, cut into ½ inch pieces
2 cups of organic baby spinach
1 cup of organic kale of any kind
5 garlic cloves, minced
1 tablespoon regular or smoked paprika
2 teaspoons ground coriander
1/1/2 teaspoons ground cumin
6 cups vegetable or mushroom broth
1 pound organic red potatoes, unpeeled, cut into ½ inch pieces
1 cup red and/or white quinoa
1 cup organic frozen peas
2 organic tomatoes, chopped
1 cup organic frozen corn
1 avocado, cubed
Organic cilantro or Italian parsley
Triple wash quinoa and set aside.
Heat the oil in a large pot over medium heat.
Add onion and bell peppers and sauté for a few minutes until the onions are translucent.
Stir in garlic, paprika, coriander, and cumin and cook for about 30 seconds.
Stir in broth and potatoes and bring to boil over high heat.
Reduce heat to medium-low and simmer gently for 10 minutes.
Stir in quinoa and simmer for 8 minutes.
Stir in corn and simmer until potatoes and quinoa are just tender about 5 to 7 minutes.
Stir in tomatoes, kale, spinach and peas and cook for about 2 minutes.
Season with salt and pepper
Serve the stew topped with avocado and/or cilantro or Italian parsley.
Tip: If you have a rice cooker, make the quinoa and the potatoes in the cooker. Then add to the stew, speeding up the cooking time and process.
You can use any veggies hanging around your refrigerator, especially those going bad. No waste and it saves money.
If the stew gets thick after awhile, simply add more broth or water.
You can also freeze this stew and use for another day. It’s also ideal to pack as lunch.