Sweet Potato and Quinoa Stew

Sweet Potato and Quinoa Stew is a main course that serves 4. One serving contains 500 calories, 15g of protein, and 28g of fat. For $2.33 per serving, this recipe covers 30% of your daily requirements of vitamins and minerals. 190 people have tried and liked this recipe. It is brought to you by The Roasted Root. Head to the store and pick up yellow onion, cayenne pepper, sweet potato, and a few other things to make it today. It can be enjoyed any time, but it is especially good for Autumn. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. From preparation to the plate, this recipe takes roughly 50 minutes. Overall, this recipe earns an outstanding spoonacular score of 98%. Try Sweet Potato And Chickpea Stew With Quinoa, Sweet Potato and Sausage Stew: End World Hunger One Sweet Potato at a Time, and Lamb and Sweet Potato Stew for similar recipes.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 40 minutes

 

Ingredients:

1 15-ounce can cannellini beans

pinch cayenne pepper

1 tablespoon olive oil or coconut oil

1 15-ounce can full fat coconut milk

3 cloves of garlic, minced

1/2 cup dry quinoa

Salt and pepper to taste

4 cups spinach

1 large sweet potato, cut into 1/4 inch chunks

1 quart low sodium vegetable stock

1 large yellow onion, finely chopped

Equipment:

pot

Cooking instruction summary:

Heat the coconut oil in a large soup pot over medium heat. Add the onion and saut for about 5-8 minutes, stirring occasionally. Add the garlic, sweet potato, quinoa, salt, and cayenne pepper. Cook for about 3 more minutes.Add the vegetable stock and beans. Bring to a boil. Reduce heat and simmer for about 30 minutes.Stir in coconut milk and spinach and allow soup to cook an additional 5 minutes to allow spinach to wilt. If soup is too thick add a bit more stock or water. Season to taste with plenty of salt and pepper.

 

Step by step:


1. Heat the coconut oil in a large soup pot over medium heat.

2. Add the onion and saut for about 5-8 minutes, stirring occasionally.

3. Add the garlic, sweet potato, quinoa, salt, and cayenne pepper. Cook for about 3 more minutes.

4. Add the vegetable stock and beans. Bring to a boil. Reduce heat and simmer for about 30 minutes.Stir in coconut milk and spinach and allow soup to cook an additional 5 minutes to allow spinach to wilt. If soup is too thick add a bit more stock or water. Season to taste with plenty of salt and pepper.


Nutrition Information:

Quickview
549k Calories
15g Protein
27g Total Fat
64g Carbs
44% Health Score
Limit These
Calories
549k
27%

Fat
27g
43%

  Saturated Fat
23g
146%

Carbohydrates
64g
22%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
1232mg
54%

Get Enough Of These
Protein
15g
31%

Vitamin A
15390IU
308%

Vitamin K
149µg
143%

Manganese
2mg
119%

Iron
9mg
51%

Folate
197µg
49%

Magnesium
194mg
49%

Fiber
10g
42%

Copper
0.8mg
40%

Potassium
1354mg
39%

Phosphorus
364mg
37%

Vitamin B6
0.52mg
26%

Vitamin B1
0.31mg
21%

Zinc
2mg
20%

Vitamin C
15mg
18%

Calcium
174mg
17%

Vitamin E
2mg
15%

Vitamin B2
0.23mg
13%

Vitamin B5
1mg
13%

Vitamin B3
1mg
9%

Selenium
4µg
7%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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