Recipes

Hearty Quinoa Veggie Stew

Posted by AttractingWellness on

HEARTY QUINOA VEGGIE STEW

Time: 40 Minutes
Yield: 4-6 Large Hearty Servings
(14 Item Recipe)

Naturally Vegan & Vegetarian

Ingredients

1 1/2 cups Organic Quinoa
2 1/4 cups Purified Water
6 cloves Organic Garlic, minced
1/2 tsp. Organic Oregano
1 cup Organic Onion, chopped
1 medium Organic Eggplant, cut 1/4-inch cubes
1/2 Organic Red Bell Pepper & 1/2 Green Bell Pepper, seeded and diced
2 medium Organic Zucchini, cut 1/4 inch cubes
2 Cups Organic Tomatoes, diced (can ok if you don’t have fresh tomatoes)
1 cup Garbanzo Beans, cooked (We soak dried and make fresh – Less Cost)
1/2 cup Almond or Soy Milk
1/2 cup Fresh Organic Basil, Minced — or 2 tablespoons dried basil
Sea Salt and freshly ground black pepper, to taste
Nutritional Yeast (Vegetarian Cheese)

Instructions

Rinse the quinoa for at least 2 minutes. This removes the coating of saponin (a natural insecticide) that can give quinoa a bitter taste.
Bring the water to boil in large pot and then add the quinoa, 1/2 of the garlic and 1/2 of the oregano.  Cover with lid, and bring to boil. Cook for one minute at high boil; then remove from the heat and allow the boil to come down naturally while you prepare the vegetables.
(Use 3 cups water and simmer in a covered pot on the stove for 15 minutes or until water is absorbed and quinoa is fluffy.)
In a large, covered pot, crock pot, or dutch oven over medium heat, add the onion, and cook for 5 minutes or until beginning to brown. Add the eggplant, bell pepper, zucchini, and remaining garlic and cook for 10 minutes, stirring frequently but keeping it covered between stirrings. Add the tomatoes to the pan with their liquid, along with the chickpeas.
Lower the heat to a simmer and continue to cook 5 more minutes. Slowly stir in the almond or soy milk. Blend well and season with remaining oregano, basil, salt and pepper to taste.
Add the cooked quinoa to the vegetables and mix together thoroughly. Sprinkle with the Nutritional Yeast (vegetarian cheese). Serve immediately.

Note:

This is a healthy one pot meal.  We use the dried garbanzo beans to keep cost down.  You can find them in your bulk section of your grocery store you will need to soak these the night before.  We soak them the moment we get them home from the store and keep them in the fridge so they are ready whenever we want to use them.  We do the same with dried beans to keep costs down but still get the great nutrition available in these.  We find that we spend less on the bulk beans and get 3-4 times the amount a can offers.  We also save on all the added sodium and preservatives the can has when you make them fresh you control what goes in them and the taste says it all.  Pure deliciousness with only fresh whole ingredients.  When we pick up the garbanzo beans for this stew we pick up a bit extra and make fresh hummus for the week.  It goes so deliciously on bread for a sandwich as a spread as well as eating it as a dip. Yum!  Now I am hungry.

2 Comments Add yours

  1. YouYoga says:
    July 25, 2011 at 5:23 pm

    Very yummy….and it was even better for three reasons: simple to make, plenty of leftovers for upcoming busy week, lastly the kids loved it!!!! Thanks for sharing such simple, wonderful, tasty meals.

    Reply
    1. AttractingWellness says:
      July 25, 2011 at 5:55 pm

      So glad you and the family enjoyed it. Thanks so much for your kindness we very much appreciate your input. Have a wonderful day and upcoming week!
      Wishing you Great LOVE, HEALTHY & Abundant HAPPINESS today and always!

      Reply

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