Hearty Vegan Quinoa, Kale, Lentil & Veggies Stew
I'm so excited for Autumn that I've already started mixing up some new recipes! But, I'm still really enjoying my quinoa salads & don't want to let go of them just yet...
So I decided to gradually wean myself off them by still including their goodness but in a new, more wintry recipe! This hearty stew is packed full of pulses, veggies & spices to warm up your mind, body & soul on an autumnal afternoon.
I always find that the simple foods taste the best & this recipe is certainly simple. Chopping veggies, adding spices & stirring in some pulses is all there is to it! & it's a cheap way to prepare a week's worth of wholesome meals - with some veggies leftover!
A pot of this stew mixes in potatoes, celery, carrot, mushroom, pepper, kale, spinach, chilli & onion with lentils, quinoa, herbs & spices. So tonnes of goodness! Here's a few health benefits...
Kale - with 0 fat & next to no calories, this trendy cabbage eliminates all the not-so-healthy stuff for grams of fibre & tonnes of iron to detoxify your body (especially the liver & lungs!).
Celery - helping to keep your heart beat healthily whilst speeding up metabolism yet lowering cholesterol! Celery is a cleansing vegetable - calming the nerves, relaxing muscles & lowering blood pressure with its potassium content.
Red lentils - yet another legume which packs in tonnes of protein - so prefect for us veggies/vegans trying to get as much as possible! Lentils are also a brilliant source of folate & magnesium to improve blood flow & the health of your heart. But, I generally eat lentils to reap the benefits of not only their natural, earthly taste but also the fibre & iron they add to your diet & body.
Quinoa - incase you didn't have enough fibre, iron & protein, this 'superseed' tops up your intake whilst keeping the calories to a minimum! Unlike cereal grains, which contain quite high levels of fat, quinoa has a healthy dose of omega-3 lowering the risk of heart disease.
Spinach - spinach is very rich in antioxidants meaning a cup of leaves will help with combating cancers whilst also containing anti-aging properties. Studies have shown that mixing spinach into your diet everyday will help aid the digestion process & also make you shed a few pounds as spinach fills you up & lowers your general appetite...
I have to be honest, when I was cooking up my recipe I didn't use chopped tomatoes. I reached for some only to find I'd already used up the whole stash. So, in a panic with the veggies frying away, I quickly blanched some tomatoes, peeled them, sliced them in half & mixed with the leftovers of the previous night's Aldi fresh tomato & basil soup! I then added some more chopped basil, pepper & tomato purée to make it a bit less soupy. It worked a treat! I'm sure it'll taste just as delicious with general chopped tomatoes but the fresh tomatoes really added a lovely texture. So, I would recommend adding a few (as well as canned) after blanching to give the stew that extra warmth!
And why not throw in some more veggies? Or play around with different spices? This stew would compliment almost any flavour & twist!
Quinoa, Kale, Lentil & Veggies Stew
Serves: 4 - 5 hearty bowls
Prep time: 12 - 15 mins
Cook time: 15 - 20 mins
Total time: 30 - 35 mins
Ingredients:
1 tbsp coconut oil (or extra virgin olive oil)
1 onion
4 baby potatoes
3 large carrots
1/2 red pepper
1 chilli
3 celery sticks
3 cloves garlic
1 cup red lentils (rinsed in cold water)
1/2 cup tricolour quinoa (rinsed in cold water)
2 cups curly kale
1/2 cup spinach
1 can chopped tomatoes (400g)
few tomatoes blanched (optional)
850ml boiling water
2 veg stock cubes
1 1/2 tsp cumin
1 tsp paprika
1/2 tsp turmeric
pinch salt
few chopped basil leaves
Method:
Chop the baby potatoes in half & bring to the boil for 5 mins. They should still be quite tender & not soft. Set aside once done.
Chop the veggies (onion, carrot, celery, garlic, pepper, chilli) & add the oil to a deep pan on a medium heat. Fry the carrot & celery for 3-5 mins before adding the onion & frying for another 2 mins.
Now, add the rest of the chopped veg & fry for about 8 mins until golden & soft.
Throw in the cumin, paprika, turmeric, salt & basil.
Next, measure out the boiling water & stir in the stock cubes. Pour into the pan along with the can of chopped tomatoes & blanched ones (if using).
Add the rinsed lentils & quinoa then the potatoes & bring to the boil.
Once boiling, reduce the heat to a light simmer & cook for 15-20 mins until the lentils & quinoa are tender but not mushy.
Finally, when cooked remove from the heat & stir in the kale & spinach until wilted.
Note: if you'd like to use different pulses please adjust the cooking time. The red lentils & quinoa take around the same time to cook so I've added them at the same time but if using different legumes, make sure you stagger the time.
E.g. puy lentils take a bit longer to cook than red lentils so with the potatoes, add the the puy, cook for 10 mins then add the quinoa & simmer for another 15-20 mins.
