Quinoa Black Bean Sweet Potato Stew
Nutrition Data, 230 g Serving: 165 cal, 31 g carb, 2g fat, 140mg sodium, 6g fiber, 8g protein, low Cholesterol, good source Vit C, A, Folate. Estimated glycemic load 16
Ingredients:
•3/4 cup uncooked quinoa
•1 1/2 cups cooked black beans (1 can, drained & rinsed)
•2 1/2 cups unsalted soup stock, bean cooking liquid, or water
•1 Tbsp olive oil
•1 large sweet potato or yam, peeled, chopped in bite size pieces
•2 stalks celery, trimmed and diced
•1 cup chopped red or green bell pepper
•1 Tbsp (2 - 3 cloves) garlic, peeled and minced
•1 TBsp fresh ginger, peeled and minced
•1 jalapeño pepper, seeded and minced
•1 tsp gr coriander
•1/2 tsp gr cumin
•1 tsp paprika
•1/8 - 1/4 tsp cayenne pepper
•More Heat: Add more cayenne
•1 tsp dried basil leaf
•1/2 tsp dried oregano leaf
•1/2 tsp dried thyme leaf
•1 bay leaf
•1 Tbsp Braggs Liquid Aminos or soy sauce
•Fresh ground black pepper to taste
•1/4 cup fresh cilantro or parsley, chopped
•1 1/2 cups cooked black beans (1 can, drained & rinsed)
•2 1/2 cups unsalted soup stock, bean cooking liquid, or water
•1 Tbsp olive oil
•1 large sweet potato or yam, peeled, chopped in bite size pieces
•2 stalks celery, trimmed and diced
•1 cup chopped red or green bell pepper
•1 Tbsp (2 - 3 cloves) garlic, peeled and minced
•1 TBsp fresh ginger, peeled and minced
•1 jalapeño pepper, seeded and minced
•1 tsp gr coriander
•1/2 tsp gr cumin
•1 tsp paprika
•1/8 - 1/4 tsp cayenne pepper
•More Heat: Add more cayenne
•1 tsp dried basil leaf
•1/2 tsp dried oregano leaf
•1/2 tsp dried thyme leaf
•1 bay leaf
•1 Tbsp Braggs Liquid Aminos or soy sauce
•Fresh ground black pepper to taste
•1/4 cup fresh cilantro or parsley, chopped
Stovetop Directions:
1.Peel & mince the garlic, jalapeno and ginger
2.Wash and trim the celery, slice lengthwise, then crosswise to dice
3.Seed and dice the bell pepper
4.Peel and chop the sweet potato in bite sized pieces
5.Heat the olive oil on medium low in a large dutch oven
6.Sauté the garlic, ginger, celery, & jalapeno 5 minutes
7.Add the sweet potatoes and bell pepper, sauté 5 minutes
8.Add the herbs and spices, stir for a minute
9.Add the beans, quinoa, soup stock or water, salt. Bring to a boil, cover and simmer 20 minutes
10.Add Braggs or soy sauce, pepper, cilantro or parsley just before serving
Crockpot or Slow Cooker Directions:
1.Sauté jalapeno, ginger & garlic in oil. Add sweet potatoes and bell pepper, sauté 5 minutes
2.Combine all ingredients except Braggs, quinoa and cilantro or parsley in a large crockpot
3.Cover and cook on low for 4 - 5 hours
4.To speed crockpot cooking, preheat the crockpot, bring the liquid to a boil before adding, and cook on high in the crockpot for 2 hours
5.Add 3/4 cup of raw quinoa to the crockpot in the last hour of cooking. Turn heat to high.
6.Stir in the Braggs or soy sauce, cilantro or parsley, pepper to taste, and serve
http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-black-bean-stew.php
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