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Gluten-Free Vegan Chickpea Quinoa Stew | Running on Real Food

Vegan Chickpea Quinoa Stew

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Entree, Soup
  • Method: Stovetop
  • Cuisine: Vegan, Gluten-Free

This hearty stew is so full of flavour and nutrition you’ll want to keep it in rotation all winter long. It’s high in fibre, low in fat and contains 9 grams of plant-based protein per serving. Quinoa and chickpeas are both energizing sources of carbohydrates and they taste amazing paired up with veggies and a curried coconut tomato broth.


Scale

Ingredients

  • 1 cup peeled and chopped carrot (130 g, about 2 large carrots)
  • 1 cup chopped celery (130 g, about 3 medium ribs)
  • 1 heaping cup diced white onion (175 g, 1/2 a large or one small onion)
  • 3 cloves garlic, minced
  • 1 tbsp peeled and minced fresh ginger
  • 2 tsp curry powder
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 3 cups vegetable broth
  • 1/2 cup uncooked quinoa (80 g)
  • 1 28 oz. can no-salt added diced tomatoes, with the juice
  • 1 19 oz. can chickpeas, drained and rinsed (or 2 cups cooked, 330 g)
  • 1/2 cup light coconut milk (or full-fat for a thicker, creamier stew)
  • 1/2 cup packed, fresh cilantro, finely chopped
  • salt and pepper, to taste

Instructions

  1. Add the carrot, celery, onion, garlic and ginger to a soup pot with a bit of the vegetable broth and cook for 5-10 minutes until starting to soften.
  2. Stir in the spices and cook for another minute.
  3. Add the broth, quinoa and diced tomatoes and lightly simmer for 15 minutes until the quinoa is cooked.
  4. Stir in the chickpeas, coconut milk and cilantro, turn off the heat and let it sit another 5-10 minutes.
  5. Season with salt and pepper.
  6. Serve right away or store in the fridge for up to 5 days or freezer for up to 3 months.

Keywords: Fall, easy, healthy, low-fat, high-protein, simple, quick, family, freezer

Nutrition

  • Serving Size: 1 (350 g)
  • Calories: 197
  • Fat: 4 g
  • Carbohydrates: 33 g
  • Protein: 9 g