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    Home » Recipes » Vegan Quinoa Stew with Sweet Potato, Broccoli & Lime

    Vegan Quinoa Stew with Sweet Potato, Broccoli & Lime

    Jan 5, 2021 by The Pesky Vegan | 18 Comments

    42 shares
    Jump to Recipe >

    This vegan quinoa stew combines delicious flavours for an ultra-healthy one-pot meal that's both gluten-free and nut-free.

    Vegan Quinoa Stew in Bowl

    Featuring tender quinoa, chunks of sweet potato, softened broccoli, and fragrant lime zest, the whole thing comes together at the end with a squeeze of fresh lime juice.

    Blurring the lines between a thick soup and a stew, you can prepare this at the start of the week and use it up for healthy lunches or dinners. Either way, this is a great vegan quinoa recipe to have in your locker.

    For more healthy one-pot meal ideas, see these recipes for vegan stovies (Scottish potato stew), jackfruit 'beef' stew, and sweet potato and black bean chilli.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Vegan Quinoa Stew with Sweet Potato, Broccoli and Lime

    What is quinoa?

    Quinoa – pronounced 'keen-wa' – is a plant grown for its small edible seeds. Although not technically a grain, it is cooked in a similar way to grains and is often classified as such.

    You're likely to find quinoa in various colours, with the most common being white, red, and black (or a mix of these). A popular substitute for sides such as rice or couscous, it's great in salads, soups, or stews just like this one.

    White Quinoa in Bowl Close-Up

    Where does quinoa come from?

    Quinoa originated in South America, where it has been used for millennia to feed humans and livestock. To this day, Peru remains the top producer with over half of the world's volume.

    Is quinoa healthy?

    Quinoa is one of those ingredients that sits comfortably in the category of 'super foods'. Lower in fat than starchy grains, it is rich in plant-based protein, fibre, B vitamins, and other minerals such as iron and magnesium.

    These little seeds are also a source of complete protein, meaning they contain all nine of the essential amino acids.

    Is quinoa gluten-free?

    Tomato Quinoa Stew Close-Up

    Quinoa is naturally gluten-free. If you need to ensure that this recipe is 100% gluten-free, be sure to use a vegan stock that is certified or labelled as such.

    How do you cook quinoa?

    Usually, you would cook roughly one part quinoa in two parts water or stock until the liquid has been absorbed and the quinoa is fluffy.

    In this recipe, you'll add more liquid than usual. This is to ensure that a) the other ingredients cook, and b) you have a stew or soup-like consistency rather than cooking away all of the stock.

    How to make vegan quinoa stew with sweet potato, broccoli & lime

    Quinoa, Sweet Potato, Broccoli, Onion, Carrot, Garlic, Lime, Spices

    Heat the oil in a large pan on medium heat. Add the onion and carrot and stir occasionally for 4-5 minutes or until starting to soften.

    Next, add the chopped garlic and sweet potato cubes and cook for a few minutes. Season with salt and pepper.

    After a few minutes, stir in the tomato puree and tinned tomatoes and break up the tomatoes well using a spoon.

    Sweet Potato Cubes and Tomatoes Cooking

    Next, add the vegan stock, smoked paprika, dried thyme, chilli powder, bay leaves, and quinoa. Stir well and bring to a gentle simmer, then cover with a lid and cook on a low heat for 20 minutes.

    After 20 minutes, stir in the broccoli pieces and grated lime zest. Cook for a further 5-10 minutes or until the sweet potato is cooked through, the quinoa is tender, and the broccoli has softened slightly.

    Once cooked, the stew should be fairly thick but not dry. If it looks too dry at any point, add extra stock. Adjust the seasoning and serve with a squeeze of lime juice.

    Serving suggestions for quinoa stew

    Vegan Quinoa Stew in Pan with Lime and Parsley

    You can enjoy this dish as it is for a healthy meal, or alongside things like vegan sausages if you want to bulk it out.

    In addition to the squeeze of lime juice, I like to serve this stew with chopped fresh parsley, toasted almond flakes, chunky guacamole, or a drizzle of hot sauce.

    Recipe FAQ

    Does it matter which colour of quinoa I use?

    You can make this with any colour of quinoa you like (the most common are usually white, red, and black). Note that the black and red varieties have a little more texture than white and may take a few more minutes to become tender.

    Can I make this recipe with other grains?

    Instead of quinoa, you could try making this stew with grains such as bulgur wheat or millet. The amount of liquid and cooking time stated in this recipe should be similar for grains like these. Just bear in mind that grains such as bulgur wheat are not gluten-free.

    How can I make this gluten-free?

    Quinoa is naturally gluten-free. If you need to ensure that this recipe is 100% gluten-free, be sure to use a vegan stock that is certified or labelled as such.

    Variations and tips for vegan quinoa stew

    • Less sweet potato: While the sweet potato makes this a great one-pot meal, you could reduce the amounts and enjoy the stew with other sides such as boiled rice, Cajun-spiced potato wedges, baked potatoes, or creamy vegan mashed potatoes.
    • Cauliflower: I've made this dish several times with cauliflower instead of broccoli with great results.
    • Fresh chilli: If you don't have chilli powder, you can swap this out for one or two chopped fresh chillies of your choice.

    How to store this stew

    Refrigerate: Store this stew in the fridge in an airtight container for up to four days. You may want to add a splash of water when reheating in the microwave or in a pan on low heat.

    Freeze: You can store this quinoa stew in the freezer in sealed containers or resealable bags for up to six months. Defrost before reheating in the microwave or in a pan with a splash of water.

    Keep in touch

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    More vegan recipe ideas

    If you liked this recipe, you may also enjoy:

    • Vegan Goulash (Hungarian Stew)
    • Lemony Butter Bean Stew
    • Sweet Potato and Lentil Curry
    • Vegan 'Beef' Stew
    • Vegan Stovies (Potato and Red Lentil Stew)
    • Spicy Tofu Jalfrezi
    • Easy Vegan Chana Masala
    • Jackfruit and Coconut Curry

    You can also check out my full list of vegan main meals.

    Vegan Quinoa Stew in Bowl

    Vegan Quinoa Stew with Sweet Potato, Broccoli & Lime

    The Pesky Vegan
    This vegan quinoa stew combines delicious flavours for an ultra-healthy one-pot meal that's both gluten-free and nut-free.
    4.88 from 8 votes
    Rate this Recipe Print Recipe
    Prep Time 10 mins
    Cook Time 35 mins
    Total Time 45 mins
    Course Main Course
    Cuisine Gluten-free, Vegan
    Servings 4
    Calories 420 kcal

    Ingredients
     

    • 1 tablespoon olive oil
    • 1 large onion, chopped
    • 2 medium carrots, diced
    • 4 garlic cloves, finely chopped
    • 2 medium sweet potatoes, peeled and chopped into 1-inch cubes (approx. 1 lb / 400 g)
    • 2 tablespoons tomato puree
    • 2x 14 oz (400 g) tins plum tomatoes
    • 3½ cups (800 ml) vegan stock
    • 2 teaspoons smoked paprika
    • 2 teaspoons dried thyme or mixed herbs
    • 1 teaspoon chilli powder (optional)
    • 4 bay leaves
    • ¾ cup (150 g) quinoa (uncooked)
    • 1 medium broccoli head, cut into bite-sized florets (including the stalk)
    • Grated zest of 1 lime (save the juice to serve)
    • Salt and black pepper to taste
    Prevent your screen from going dark

    Instructions
     

    • Heat the oil in a large pan on medium heat. Add the onion and carrot and stir occasionally for 4-5 minutes or until starting to soften.
    • Next, add the chopped garlic and sweet potato cubes and cook for a few minutes. Season with salt and pepper.
    • After a few minutes, stir in the tomato puree and tinned tomatoes. Break up the tomatoes well using a spoon, then add the vegan stock, smoked paprika, dried thyme, chilli powder, bay leaves, and quinoa. Stir well and bring to a gentle simmer, then cover with a lid and cook on a low heat for 20 minutes.
    • After 20 minutes, stir in the broccoli pieces and grated lime zest. Cook for a further 5-10 minutes or until the sweet potato is cooked through, the quinoa is tender, and the broccoli has softened slightly. Once cooked, the stew should be fairly thick but not dry. If it looks too dry at any point, add extra stock.
    • Adjust the seasoning and serve with a squeeze of lime juice. Other serving suggestions include chopped fresh parsley, toasted almond flakes, or a drizzle of your favourite hot sauce.
    Rate this recipe 👇

    Notes

    Serving size: This recipe should provide four main servings or six smaller portions.
    Less sweet potato: While the sweet potato makes this a great one-pot meal, you could reduce the amounts and enjoy the stew with other sides such as boiled rice,  Cajun-spiced potato wedges, baked potatoes, or creamy vegan mashed potatoes.
    Cauliflower: I've made this dish several times with cauliflower instead of broccoli with great results.
    Quinoa colour: You can make this with any colour of quinoa you like (the most common are usually white, red, and black). Note that the black and red varieties have a little more texture than white and may take a few more minutes to become tender.
    Other grains: Instead of quinoa, you could try making this stew with grains such as bulgur wheat or millet (note that bulgur is not gluten-free). The amount of liquid and cooking time stated in this recipe should be similar for grains like these.
    Fresh chilli: If you don't have chilli powder, you can swap this out for one or two chopped fresh chillies of your choice.
    Gluten-free: Quinoa is naturally gluten-free. If you need to ensure that this recipe is 100% gluten-free, be sure to use a vegan stock that is certified or labelled as such.
    Storage: You can store this stew in the fridge for up to four days or in the freezer for up to six months.
    If you liked this recipe, you might also enjoy:
    • Lemony Butter Bean Stew
    • Sweet Potato and Black Bean Chilli
    • Vegan Stovies (Potato and Red Lentil Stew)
    • Spicy Tofu Jalfrezi
    • Hearty Green Lentil and Vegetable Stew
    • Easy Vegan Chana Masala
    • Jackfruit and Coconut Curry
    • Vegan Lentil Dal
     
    * The nutrition info below is for one serving, based on a total of four servings.

    Nutrition

    Calories: 420kcalCarbohydrates: 81gProtein: 15gFat: 7gSaturated Fat: 1gSodium: 394mgPotassium: 1690mgFiber: 16gSugar: 20gVitamin A: 24427IUVitamin C: 99mgCalcium: 195mgIron: 7mg
    Nutrition Facts
    Vegan Quinoa Stew with Sweet Potato, Broccoli & Lime
    Amount Per Serving
    Calories 420 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 1g6%
    Sodium 394mg17%
    Potassium 1690mg48%
    Carbohydrates 81g27%
    Fiber 16g67%
    Sugar 20g22%
    Protein 15g30%
    Vitamin A 24427IU489%
    Vitamin C 99mg120%
    Calcium 195mg20%
    Iron 7mg39%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword healthy vegan recipe, quinoa recipe, sweet potato stew
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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      Recipe Rating




    1. Lynn

      March 18, 2023 at 1:23 pm

      5 stars
      Super easy prep, super healthy and tasty! I love recipes using quinoa, a most healthy grain (seed), packed with complete protein.

      Thanks for this sharing this recipe!

      Reply
      • The Pesky Vegan

        March 20, 2023 at 10:00 pm

        Thanks, great to hear you enjoyed this one!

        Reply
    2. Lauren

      March 09, 2023 at 8:41 pm

      5 stars
      Delicious! I used long stem broccoli and chopped the stems up into small pieces adding them a bit earlier. We also experimented a bit with hot sauces 🥵😂 A great stew will definitely make it again 😊

      Reply
      • The Pesky Vegan

        March 11, 2023 at 6:01 pm

        Cheers Lauren, glad to hear you enjoyed it!

        Reply
    3. Russ

      March 08, 2023 at 7:23 pm

      4 stars
      Well tasty love quinoa

      Reply
      • The Pesky Vegan

        March 08, 2023 at 10:28 pm

        Cheers Russ!

        Reply
    4. Marylou

      March 04, 2023 at 11:18 am

      5 stars
      Loved the unique flavor and texture of this dish. It’s hard to find delicious vegan recipes, thanks a bunch for sharing😍

      Reply
      • The Pesky Vegan

        March 06, 2023 at 10:30 pm

        Thanks very much for the review, great to hear you enjoyed it!

        Reply
    5. Alicia

      April 30, 2022 at 8:25 pm

      5 stars
      We love this quick, very tasty recipe!

      Reply
      • The Pesky Vegan

        May 03, 2022 at 7:04 pm

        Glad you enjoyed, thanks for the review!

        Reply
    6. JUNE PITTS

      December 30, 2021 at 9:12 pm

      Thanks for this recipe. The lime juice goes really well.

      Reply
      • The Pesky Vegan

        December 31, 2021 at 3:49 pm

        Thanks for the review!

        Reply
    7. Paul

      March 25, 2021 at 5:38 am

      5 stars
      Delicious!

      Reply
      • The Pesky Vegan

        March 25, 2021 at 12:13 pm

        Great to hear, thanks very much for the review!

        Reply
    8. AF

      January 05, 2021 at 6:46 pm

      5 stars
      Made tonight hot off the press with some unused sweet potato & other store cupboard ingredients Quick, easy to follow, nutritious & very, very tasty. Winner winner vegan dinner!

      Reply
      • The Pesky Vegan

        January 05, 2021 at 7:03 pm

        No time wasted in making this one - thanks for the review!

        Reply
        • Leah Trammell

          December 21, 2021 at 2:09 am

          5 stars
          Looks so delicious and simple. I've loved several of your recipes. Thank you and happy holidays!

          Reply
          • The Pesky Vegan

            December 21, 2021 at 8:48 am

            Thanks Leah, glad you're enjoying the recipes – have a great festive period!

            Reply

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    I'm Alistair and I'm The Pesky Vegan. I create new recipes every single week – always vegan, usually gluten-free.

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