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Introduction
The concept of slow-cooked stews has been a cornerstone of comfort food across cultures for centuries. This modern, health-conscious twist incorporates quinoa, an ancient grain prized by the Incas as the 'mother of all grains' for its exceptional nutritional profile. By combining this protein-rich pseudocereal with a bounty of vegetables, we've created a dish that not only nourishes the body but also speaks to the growing trend of plant-based eating. Perfect for busy individuals seeking both convenience and nutrition, this crockpot creation allows you to set it and forget it, coming home to a kitchen filled with enticing aromas and a meal ready to ladle into bowls.
Ingredients
• 1 cup uncooked quinoa, rinsed and drained
• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion, finely diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and diced into 1/2-inch pieces
• 2 celery stalks, diced into 1/2-inch pieces
• 1 medium zucchini, diced into 1/2-inch pieces
• 1 red bell pepper, seeded and diced into 1/2-inch pieces
• 1 14.5-ounce can diced tomatoes, preferably fire-roasted
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 teaspoon smoked paprika
• 1 bay leaf
• 1 15-ounce can kidney beans, drained and rinsed
• 2 cups chopped fresh kale, stems removed
• Salt and freshly ground black pepper to taste
• 2 tablespoons fresh lemon juice
• 1/4 cup chopped fresh parsley for garnish
Step 1:
Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion and cook for 5 minutes until translucent.
Step 2:
Add minced garlic, carrots, and celery. Cook for another 5 minutes, stirring occasionally.
Step 3:
Stir in zucchini and red bell pepper. Cook for 3 minutes until slightly softened.
Step 4:
Add rinsed quinoa, diced tomatoes, vegetable broth, thyme, oregano, cumin, smoked paprika, and bay leaf. Bring to a boil, then reduce heat and simmer for 15 minutes.
Step 5:
Add kidney beans and chopped kale. Simmer for an additional 5-7 minutes until quinoa is tender and kale is wilted.
Step 6:
Remove bay leaf. Stir in lemon juice and season with salt and pepper to taste.
Step 7:
Serve hot, garnished with fresh parsley.
Q: Can I make this stew in a slow cooker?
A: Yes, combine all ingredients except kale and lemon juice in a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Add kale in the last 30 minutes and stir in lemon juice before serving.
Q: Is this recipe freezer-friendly?
A: Yes, this stew freezes well. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat gently on the stovetop.
Q: How can I increase the protein content of this stew?
A: You can add additional beans, diced firm tofu, or tempeh for extra protein. For non-vegan options, consider adding cooked chicken or turkey.
• For a gluten-free version, ensure your vegetable broth is certified gluten-free.
• You can substitute quinoa with bulgur wheat or brown rice, but cooking times may vary.
• Feel free to use any combination of vegetables you prefer or have on hand.
• For added protein, you can include diced firm tofu or tempeh.
• This stew is naturally vegan and vegetarian. For a non-vegan version, you can top with grated Parmesan cheese.
• Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.
Ladle the stew into bowls and garnish with fresh parsley. Serve hot with crusty bread if desired.
Store leftovers in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
Prep all vegetables before starting to cook. The quinoa and vegetables will cook together, saving time.
- Rinse quinoa thoroughly to remove its natural coating, which can make it taste bitter.
- Don't overcook the vegetables to maintain their texture and nutritional value.
- Adjust the consistency by adding more broth if the stew becomes too thick.
For a spicier version, add a diced jalapeño or a pinch of red pepper flakes. You can also swap quinoa for bulgur wheat or brown rice, adjusting cooking times accordingly.
Pair with a crisp white wine like Sauvignon Blanc or a light-bodied red like Pinot Noir. For a non-alcoholic option, try a sparkling water with lemon.
This stew is great year-round but especially comforting in fall and winter.
This recipe contains no common allergens like dairy, eggs, nuts, or gluten. However, always check individual ingredient labels for potential allergens or cross-contamination risks.
