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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
Print Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
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 homemade Italian 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

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.

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.
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* 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
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