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

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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