Introduction: Easy Savory Winter Vegetable Stew With Quinoa

Picture of Easy Savory Winter Vegetable Stew With Quinoa

  This is a really tasty vegetable stew, that thanks to quinoa, has a complete protein but no gluten or cholesterol. I am a big pepper fan so you can adjust downward if you don't like that taste, but you can live off this for days and not need any other protein. It's very simple to make and throw into the crock pot to cook overnight. I work hard, so the fewer steps preparing meals the happier I am. It is especially good to know it's a healthy meal, low calorie, and tastes like you slaved for days over it.
  If you are gluten intolerant, rice crisps add a nice crunch as a side dish. My friends like to garnish it with cheese or a bit of sour cream, both delicious if you aren't vegan. The quinoa, I can't say enough good about. It can be made as a side dish, with broth instead of water and mixed with stir fry. Am trying to finesse more recipes this winter, when the crock pot is always going. This is my particular favorite veggie mix.
  TIP:  chopping or dicing the veggies is important--- your spoon should pick up lots of different tastes, as opposed to one big mouthful of potato or turnip. Mixing those finely chopped ingredients means a different mix with every spoonful, and makes this so nice to eat. It's not boring mouthful to mouthful. Lots of us forget the more old fashioned turnip or rutabaga, both of which are nutritious and tasty in soup. For any of you with sugar issues, use less potato or none at all. It will still taste good.

Step 1: What You Need

Picture of What You Need

*a gallon size crock pot
*2 boxes organic vegetable broth
*2 onions, diced a (chopped up leek is mixed in, too)
*2 boxes of crushed or chopped tomatoes
*2 potatoes, chopped into half inch cubes
*2 carrots, diced
*one large turnip, chopped into half inch cubes
*about a half cup of diced rutabaga
*fresh dill, about three tablespoons chopped up
*fresh parsley, about four tablespoons chopped up
*a few stalks of celery, chopped finely (I pulled off three, but ate one with some peanut butter)
*black pepper, one tbsp.
*paprika, one tsp.
*1 tbsp Worcestershire sauce (vegans can skip this)
*garlic, 3 cloves minced, or 1tsp. powdered
*Salt (I used a tbsp. of pink Hawaiian sea salt but any will be fine)
*one cup pre-washed red quinoa (put in last)
*garnishes: grated cheddar or sour cream, and any sort of cracker compliments the stew


Step 2: My Favorite Step

Picture of My Favorite Step

  Throw everything in the pot before you go to bed and cook overnight on high. Have wonderful dreams of your soon-to-be delicious soup for lunch or dinner the next day. Feel great that your body is not going to be awash in fat. All that chopping worked up an appetite, right? You can see in the picture that I like to be amused while chopping. I do keep a careful eye on where my knife is relative to my fingers, no matter how funny the entertainment is, or how hot the toddy.

Step 3: The Last Touch: Add the Quinoa

Picture of The Last Touch: Add the Quinoa

  The next morning, put in the cup of quinoa and keep the pot on high for at least a half hour. You can turn it down to low when the quinoa is cooked--it only takes about twenty minutes or so (I like to give it an hour at lower crock pot temperatures). It will really thicken the soup. Inca red quinoa just disappears in a tomato base dish but adds a lovely flavor without the cholesterol in meat. It is ready to eat at any point after that. I am still finishing this batch two days later, still delicious and still not spoiled because there is no fat to go rancid. If you get bored eating it for days, well feed your hungry friends or freeze it in individual servings.

Comments

allison1620 (author)2015-09-25

Hi! This looks wonderful! Is there a way to make this not in a crock pot and how would I do it? Thanks!

ymerleto (author)2014-04-05

We made this today, & it was so delicious! Thanks for sharing the recipe :)

moskay (author)2013-01-15

I'm not a vegetarian. But, my wife & I are always looking for unique recipes for our "Meatless Mondays" and this will be an awesome addition. We love quinoa.
tyvm

enigmaticfille (author)2010-12-29

Is there anything i can use instead of the quoina? I can't get that in India....

tesseliot (author)enigmaticfille2012-10-15

Am so sorry I didn't see this. My partner in life has had health problems. You can use other grains in this stew, but the trick is to get a full protein. Beans and rice would give you a full protein.

tkjtkj (author)2010-03-09

what is quinoa ?

tesseliot (author)tkjtkj2010-03-10

HI! Quinoa (pronounced keen'-wah) is a grain from South America that was developed by the Inca.  It is the only grain in the world that has all the amino acids that make up a complete protein. It was always rare for so long because the plant makes it's own soapy pesticide and must be washed before cooking. With technology, prewashing the quinoa is easy and now many places are starting to grow it. The grain is very small, comes in a tan, black or red color, and tastes nutty by itself. I love the taste of it, and it has helped me knock major fat out of my diet. In stores, you get about 3 cups of pre-washed quinoa for between $8-$10, but I found a good price at about $5 a pound at nutsonline.com. A five pound bag lasts months. My brother loves it in a cold salad, which is a complete protein lunch. It has become a major staple in my diet now. Haven't tried any of the sweet breakfast cereal recipes yet.

nitepagn (author)2010-03-07

You lost me when you got to the turnip and rutabaga. I would like to try it with other veggies, such as green beans, corn, maybe lima beans, zucchini, etc.

tesseliot (author)nitepagn2010-03-10

Hi! There is only a small amount of turnip and rutabaga and they actually taste pretty good in this mix. But the basic stock and quinoa fit with lots of different vegetables. Corn and lima beans would boost the protein in this soup a lot.

ChrysN (author)2010-01-03

This sounds wonderful, I can't wait to try it!

tesseliot (author)ChrysN2010-01-03

I think you will like it--it is very savory and just doesn't taste like it's missing anything. The quinoa really thickens it beautifully. I think my favorite garnish is actually a dollop of sour cream, which I tried after the cheese. I really like the kick of the pepper, and have heard from several friends that cayenne might be a nice addition or chili powder. Am so glad that I was introduced to quinoa. It's just wonderful.

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