This easy, hearty and delicious vegan stew is loaded with nutritious goodness and flavour, and did I mention it is a perfect bowl for those cold autumn days. This protein packed bowl is filled with healthy vegetables and warm spices.
This Vegan stew is a Healthy Alternative
This delicious stew recipe is gluten-free and it is such a satisfying and filling meal. Quinoa is one of my favourite gluten-free grains, it adds this nutty flavour that I so enjoy, and it is an alternative to protein, and so filling as well. I like to add sweet potato to my vegetarian chilis and stews for it’s wholesome sweet flavour. This recipe is a meal that you can make it your own and add what you like. It is high in fiber, protein and all of the nutritious ingredients from the vegetables and spices that offer so many health benefits.
What makes this dish so wholesome and nutritious:
Quinoa is one of the healthiest gluten free foods throughout the world. It is high in protein, fiber, magnesium, iron, potassium, calcium, phosphorus, and Vitamin E to name a few. It is very high in antioxidants which is beneficial to fight off diseases, more specifically some cancers.
Sweet Potatoes is loaded with several vitamins and minerals. It actually promotes a healthy gut bacteria and a healthy brain. This delicious potato promotes a healthy immune system, and the beta-carotene in the sweet potato is beneficial for maintaining healthy vision. Due to the antioxidants, it helps to protect us from various types of cancers.
Tomatoes are very high in Vitamin C, potassium, folate and zinc. This fruit helps to boost digestive healthy and a glowing skin. Due to the antioxidant lycopene found in tomatoes once cooked down, it helps to reduce the risk of cancers and heart disease.
Black beans are rich in fiber, protein, calcium, magnesium, phorphorus, potassium, iron, folate, Vitamin K and many others. It helps to maintain healthy bones, lowers blood pressure, supports heart health and helps to prevent inflammation and decreases tumor rates.
Ingredients
Quinoa: adds a nutty flavour and by adding a whole grain, it gives it more substance and not to mention quinoa is high in protein and fiber
Onion and Garlic: in my opinion, these pungent ingredients add tons of flavour and goodness
Red pepper and sweet potato: these vibrant vegetables both add sweetness, colour and many health benefits
Spices: smoky paprika, chili, cumin and turmeric are beautiful, vibrant and bold flavours with sweetness. They both offer many health benefits, including fights inflammation, improves digestion, eliminates migraines, supports join pain relief to name a few and cumin is an antioxidant and anti-cancer properties, and anti-inflammatory effects.
Tomatoes: adds a balance of sweet, and tangy flavour and healthy too…high in an antioxidant lycopene that is link to fight cancer and heart disease
Black Beans: tends to be my favourite bean and love the flavour and health benefits. Black beans are one of the super foods!
How to make this Recipe
In a large skillet, sauté onions and sweet potatoes for about 4 minutes, until the onions have soften. Then add garlic sauté for about one minute, then add peppers and chili powder, cumin, smoky paprika and turmeric. Sauté for another 2-3 minutes to release the flavours of the spices.
Pour diced tomatoes into a bowl and crush the larger pieces if needed. Then add tomato paste, black beans, vegetable stock, and season with salt and pepper. Simmer over low-medium heat for 30-35 minutes stirring occasionally until the juices thicken.
Once the stew has simmered for 30 plus minutes, you should notice the sauce has thickened and rich in colour. Once served with quinoa, it will absorb some of the sauce, which will only enhance the flavours of the sauce and the nutty flavour of the quinoa. Garnish with scallions, avocados, green tomato, parsley, cilantro, tofu, or vegan yogurt.
When it comes to storing this stew, place in an air-tight container with a lid in the refrigerator for up to 4 days. This vegan stew freezes well too. Always place in a freezer safe container and this stew will store up to 3-4 months.
FAQ
Can I substitute the black beans for kidney or cannellini beans? Yes you can add most if not all types of beans to stews and chilis.
I am not fond of quinoa, do I have to add it or can I replace it? Quinoa has a distinct taste and grains like brown or long grain rice, barley, farro or millet.
Easy Sweet Potato and Black Bean Stew with Quinoa
Equipment
Ingredients
- 1/2 cup quinoa
- 1 cup water
- 2 tbsp extra virgin olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red pepper, diced
- 1 medium sweet potato, peeled and diced
- 1 tbsp chili powder
- 1/2 tsp cumin
- 1/2 tsp smoky paprika
- 1/4 tsp turmeric
- 1-15 oz can organic diced tomatoes
- 2 tbsp tomato paste
- 1-15 oz can black beans, rinsed and drained
- 2 cups vegetable stock
- 1 tsp salt
- 1/4 tsp pepper
Instructions
- In a small pot, combine quinoa and water. Cook quinoa over low heat for about 10 minutes until water is absorbed. Remove from heat and set aside.
- In a large skillet, sauté onions and sweet potatoes for about 4 minutes, until the onions have soften. Then add garlic sauté for about one minute, then add peppers and chili powder, cumin, smoky paprika and turmeric. Sauté for another 2-3 minutes to release the flavours of the spices.
- Pour diced tomatoes into a bowl and crush the larger pieces if needed. Then add tomato paste, black beans, vegetable stock, and season with salt and pepper. Simmer over low-medium heat for 30-35 minutes stirring occasionally until the juices thicken.
- Serve with quinoa. Garnish with scallions, avocados, parsley, cilantro, tofu, or vegan yogurt.
