Quinoa Black Bean Sweet Potato Stew Recipe

Looking for an easy Quinoa Black Bean Sweet Potato Stew recipe? Learn how to make Quinoa Black Bean Sweet Potato Stew using healthy ingredients.


Submitted by work4fun

Makes 2 servings



From http://www.savvyvegetarian.com/vegetarian-recipes/quinoa-black-bean-stew.php

Recipe Ingredients for Quinoa Black Bean Sweet Potato Stew

0.5 cup Quinoa
1 medium (approx 2-3/4" long, 2-1/2" dia) Peppers, Sweet, Red
1 stalk, large (11"-12" long) Celery
1 1tsp Olive Oil
1 serving clearly organic black beans - 1 can
1 clove Garlic
1.25 cup, cubes Sweetpotato
0.25 tsp Coriander Seed
1 tsp Paprika
0.13 tsp Pepper, Red Or Cayenne
0.5 tsp, ground Basil, Dried
0.25 tsp Oregano, Ground

Recipe Directions for Quinoa Black Bean Sweet Potato Stew

  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

Categories

Main Dish

Nutrition Facts
Serving Size 438.2g
Amount Per Serving
Calories
491
Calories from Fat
50
% Daily Value*
Total Fat
5.6g
9%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Sodium
215mg
9%
Potassium
1190mg
34%
Total Carbohydrates
89.9g
30%
Dietary Fiber
16.0g
64%
Sugars
11.2g
Protein
21.5g
Vitamin A 289% Vitamin C 134%
Calcium 12% Iron 36%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
A-
  Good points
  • Very low in saturated fat
  • Low in sodium
  • High in dietary fiber
  • High in riboflavin
  • Very high in vitamin A
  • Very high in vitamin C
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