Are you looking for a great dish to get more vegetables into your family? Or perhaps you just want to have a few more recipe ideas for Meatless Monday? Whatever it is, this Vegetable Black Bean Quinoa Stew is a great vegetarian dish. Perfect for Meatless Monday or any day of the week really. This recipe uses my base recipe as a starting point, like so many of my recipes do. If you have these items in your pantry, you can always make multiple different meals. #winning!
Ingredients
- 1 red onion – diced
- at least one clove of garlic – crushed
- thumb nail sized piece of ginger – grated
- thumb nail sized piece of turmeric – grated
- a good pinch of celery salt (see here for how to make celery salt)
- good grind of salt
- good grind of pepper
- a stalk of celery – cut finely
- one small carrot – slice in quarters, then cut into smaller pieces
- 1 tblspn coconut oil
- large sweet potato, diced into 2cm cubes
- 400g tin black beans
- 300g passata
- 1 tspn maple syrup
- 3-4 cups bone broth or stock
- 1 tspn cumin
- 1/2 tspn taco seasoning mix
- 1/2 tspn cinnamon
- Chilli to taste (I used just a dash because our kids aren’t lovers of chilli – yet!)
- 1/2 corn cob, kernals cut off
- handful of green beans, topped and cut into 3cm sticks
- 6 florets of broccoli, cut into smaller bite sized pieces
- 6 leaves of kale, shredded
- 1 cup cooked quinoa
- 1 avocado, diced for serving
- Shredded lettuce for serving
- Coconut milk or cream for serving (optional, you could use sour cream, or not have at all)
Method
- Cut, grate, and prepare everything onto a chopping board or plate so it’s in one simple place
- Heat the coconut oil in a frying pan over medium heat
- Throw onion, garlic, ginger, turmeric, carrot, celery, salt and pepper into the frying pan, and saute for about 5 minutes until onion has softened
- Lower heat, add the sweet potato and saute for another 5 minutes
- Add the rest of the ingredients up to and including the chilli, stir and bring to the boil then allow to simmer for 10 minutes
- Add corn, beans and broccoli and kale, allow to simmer for another 10 minutes
- There still should be quite a bit of liquid in the stew at the moment, if not, add some more broth. Now add in your cooked quinoa and stir to heat quinoa through. The quinoa should soak up most of the remaining liquid.
- Serve in bowls or on plates, topped with dice avocado, shredded lettuce and a drizzle of coconut milk or cream.
The Story Behind The Recipe
When you’re living in a bus, schooling, working, loving the same people 24 x7, sometimes you need a little me time. This recipe was inspired by some downtime I had for myself in Broome. I jumped on my bike and rode into town to visit Matso’s Brewery. My beautiful friend Monique, The Nourished Psychologist, had told me I simply had to dry the ginger and lime cider at Matso’s. And try it I did – Yummo! I also ordered myself a lunch which had sweet potato, black bean and quinoa in it. The taste was delicious so I took it slow and dissected the flavours, then went home to recreate it for dinner. This is my take on that lunch – I think mine is better:-))
Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.