Vegan Stew With Chickpeas, Sweet Potato, And Kale
QUINOA NUTRITION AND HOW IT ADAPTS TO THE MEDITERRANEAN DIET: Even though quinoa is technically a seed, it is categorized as a whole grain and a good plant protein and fiber source. One cup of cooked quinoa offers about 8 grams of protein and 5 grams of fiber. It’s a complete protein, including all nine essential amino acids that our bodies cannot make on their own.
Quinoa easily prepared and can be enjoyed throughout the day. It can replace whole grains -such as bulgur wheat and brown rice- in most recipes. Due to all the above, quinoa adapts perfectly to the principles of the Mediterranean Diet.
Ingredients
- 1/2 cup quinoa
- 2 Tbsp extra virgin Greek olive oil
- 1 medium yellow onion diced
- 2 cloves garlic minced
- 2 teaspoons fresh ginger minced
- A pinch of turmeric
- A pinch of red pepper flakes
- 2 large sweet potatoes peeled and cut into a half-inch dice
- 6 cups 1 ½ quarts vegetable broth
- 3/4 pound kale trimmed and chopped
- 1 can 15 oz chickpeas, rinsed and drained
- Sea salt and freshly ground pepper
Instructions
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Wash quinoa under running water and cook with plenty of water for 15-20 minutes. Put the quinoa in a sieve and drain.
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While the quinoa is simmering, prepare everything else. In a large pot over medium heat, warm 2 tablespoons of olive oil and cook the onion until translucent, about 7 minutes. Stir in the garlic, ginger, turmeric and red pepper flakes, and cook for 1 minute.
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Stir in the sweet potatoes in the pot with the onion, garlic and spices. Then add the vegetable broth and bring to a simmer. Simmer for about 10 minutes. Add the kale and chickpeas. Simmer for 10-15 minutes or until the sweet potatoes are tender.
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Adjust seasoning and serve with quinoa.
