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Quinoa Black Bean Sweet Potato Stew

Easy Healthy Main Dish Quinoa Recipe, Vegan, GF, Hearty & Spicy

Quinoa Sweet Potato Black Bean Stew

With cooked quinoa and black beans, this gluten free, hearty and spicy vegan soup or stew is ready to eat quickly.

This quinoa black bean recipe takes 4 - 5 hours in a slow cooker. If you need to be away longer, an inexpensive digital timer is handy, so supper is ready when you are.

Total Prep & Cook Time: 45 minutes stove top, 5 hrs crockpot

Yield: 6 Servings

Nutrition Data, 230g Serving (approx 1 cup: 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
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  • 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 and salt to taste
  • 1/4 cup fresh cilantro or parsley, chopped

Stovetop Directions:

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  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, salt, cilantro or parsley just before serving
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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

Recipe Comments:

Questions: How much does the finish dish yield....what is the serving size? Also, on your "crockpot directions" step 2 you said to "2.Combine all ingredients except Braggs, quinoa and cilantro or parsley in a large crockpot" so at what point do you add the Braggs? I won't need to speed the cooking so I will omit step 4. So would I put the Braggs in with step 5 or 6? or does it really matter? And if I double the recipe, how will the cooking time (crockpot) be affected, if at all? Thanks so much! - Misty H.

Answers: There are 6 servings. Braggs is very salty, and it should go in at the end of cooking, before adding salt and pepper. If you double the recipe, you'll need a bigger crockpot of course, and you might need a bit longer to cook, depending on your crockpot, but probably not more than an hour - Savvy Veg.

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More Quinoa and Black Beans:

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