January 08, 2016

Quinoa Vegetable Stew with kale






















"Quinoa Vegetable stew with kale is a very easy, healthy, homemade stew recipe from scratch. This stew is full of veggies and so is full of color and texture. This homemade vegetable stew with quinoa is very light and perfect filling recipe. Serve hot with grated parmesan cheese which is optional, avoid if you want it gluten free and vegan. Enjoy this delicacy"



Cuisine: World | Recipe Category: Soups & Stews
Prep Time: 15 Minutes | Soak Time: 8 hours | Cook time: 45 Minutes | serving: 4-6
Ingredients:
1.
Onion, chopped
1 medium
2.
Celery, chopped
2 stalks
3.
Carrot, peeled, chopped
2 large
4.
Green or yellow squash, chopped
1 small
5.
Bell pepper, chopped
1 small
6.
Sweet potato, peeled and chopped
1 medium
7.
Garlic clove, minced or pressed
5-6
8.
Tomatoes, fire roasted, diced
6 large OR 1 store bought can
9.
Fresh kale, chopped, tough ribs removed
1 cup
10.
Quinoa, rinsed well
1 cup
11.
Chick peas, soaked overnight, boiled
2 cups
12.
Vegetable  broth (See Recipe Notes)
4 cups
13.
Water
2 cups
14.
Olive oil
3 Tbsp.
15.
Bay leaves
2
16.
Red pepper flakes
A pinch
17.
Fresh ground black pepper
To taste
18.
salt
To taste
19.
Lemon juice
1 Tsp.
20.
Freshly grated Parmesan cheese
To garnish (optional)



Step By Step Instruction: [Hide Images]

  1. Soak chickpeas overnight and pressure cook for 2-3 whistles and drain. Keep aside
  2. Rinse, peel and chop all the veggie. Keep them ready.
  3. Fire roast tomatoes, peel the skin and cut into big chunks. I always prefer cooking from scratch than Tin food. But the choice is absolutely yours.
  4. Heat olive oil in a big pan over medium heat. Add bay leaves, chopped onion, celery, carrot, bell pepper, sweet potato, squash, and a pinch of salt. Cook until the onion has softened and turned translucent, about 6 to 8 minutes, stirring frequently.
  5. Add the minced garlic; cook until fragrant while stirring frequently, about 1 minute. 
  6. Stir in the fire roasted diced tomatoes and cook for a few more minutes, stirring often.
  7. Add quinoa, vegetable broth and the water. Season with freshly ground black pepper, salt and red pepper flakes. 
  8. Bring the stew to a boil, reduce the heat and cook the stew for 25 minutes on medium low heat, partially covered.
  9. Add the chickpeas and the chopped kale greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
  10. Switch off the flame and discard the bay leaves. Stir in 1 teaspoon lemon juice. Adjust the seasoning with more salt and pepper as per you taste. 
  11. Pour the stew into bowls, serve hot topped with grated Parmesan cheese (optional).

Quick Tips:
  1. Feel free to use seasonal vegetable as per your choice and availability, few options are – spinach, butternut squash, zucchini, and red-yellow bell peppers.
  2. You can use any bean of your choice like great northern beans, kidney beans, white beans, cannellini beans etc.
  3. This recipe is gluten free and vegan if parmesan cheese is not use.


Recipe Notes




















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