Quinoa Moroccan vegetable stew
Makes
10-12 cups
Home Economist, Mairlyn Smith shares a quinoa moroccan vegetable stew recipe by Laura Craig, a PHEc from Homegrown.
This hearty family friendly stew will tickle your taste buds.
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Ingredients
2 tsp
extra-virgin olive oil, or canola oil
1
onion, chopped
1 1/2 inch
fresh ginger, peeled and grated
3 cloves
garlic, minced
1 1/2 tsp
curry powder
1 tsp
ground cinnamon
6 cups
vegetable broth
1 can (19 oz)
low sodium white kidney beans, drained
1 can (14 1/2 oz)
diced tomatoes, no salt
1/2 cup
red quinoa, rinsed and drained
2
medium carrots, cut in 1/4 inch slices
1/4 cup
dried apricots, sliced
2
medium zucchini, cut into 1/4 length wise and 1/2 inch slices
1 cup
chopped kale, stems removed, leaves only
1 cup
frozen peas, no need to thaw
1/2 cup
whole almonds, chopped coarsely
Instructions
- Heat a large stock pot over medium heat add oil, onion, ginger, garlic, curry powder, and cinnamon. Sauté 3-5 minutes or until the onions are soft.
- Add broth, chickpeas, tomatoes, quinoa, carrots and apricots. Bring to a boil, reduce heat and keep at a simmer, cook covered, for 15 minutes.
- Add zucchini and continue simmering covered for another 5-10 minutes or until the zucchini is soft but not mushy.
- Add kale and peas, heat until the kale has wilted and the peas are hot.
- Ladle into soup bowls and sprinkle with almonds.
Nutrition
Calories 237
Protein 10 g
Carbohydrates 36 g
Fat 7 g
Fibre 8 g
Sodium 584 mg