Warm Quinoa, Pumpkin & Carrot Winter Stew Recipe
1
With quinoa as simple to prepare as rice, this vegetarian main course offers a modern take on the traditional stew.
- Health hub/
- Tips & Advice on Improving your Everyday Health/
- Warm Quinoa, Pumpkin & Carrot Winter Stew Recipe
Ingredients:
Stew
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground ginger
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1 teaspoon salt
- Pinch of saffron
- 3 garlic cloves, chopped
- 1 cup chopped onion
- 2 teaspoons sweet paprika
- 2 table spoons olive oil
- 1 cup water
- 1 400g can diced tomatoes, drained
- 2 tablespoons fresh lemon juice
- 3 cups of 2.5cm cubed and peeled butternut pumpkin (from about 680g of pumpkin)
- 2 cups peeled and cubed carrots (2cm)
Quinoa
- 1 cup quinoa
- 2 garlic cloves, minced
- 1/2 cup finely chopped onion
- 1/4 cup finely chopped peeled carrot
- 1/2 teaspoon salt
- 1/2 teaspoon turmeric
- 2 cups water
- 1 tablespoon butter
- 1 tablespoon olive oil
Seasoning
- 1/2 cup chopped fresh coriander
- 2 teaspoons chopped fresh mint
Preparation:
Stew – Heat oil in a large saucepan over medium heat. Add the onion, sauté until soft and stir often over a period of five minutes. Add the garlic, stirring for one minute. Add the paprika and the next eight ingredients. Add one cup of water, tomatoes and lemon juice. Bring to boil. Follow with squash and carrots. Vegetables need to be tender so cover and simmer over medium-low heat, stirring occasionally, for about 20 minutes. Sprinkle with salt and pepper (can be prepared one day ahead). Cover and chill.
Quinoa – First rinse and drain the quinoa. In a large saucepan melt butter with oil and place over medium heat. Add onion and carrot. Cover the saucepan and cook until vegetables begin to brown, stirring often, about 10 minutes. Next, put in the garlic, salt and turmeric, sautéing for one minute. Add quinoa; stir for one minute. Add two cups of water. Bring to boil and reduce heat to medium-low. Liquid needs to be absorbed and quinoa tender so cover and simmer for about 15 minutes.
Reheat the stew. Stir in half of coriander and half of mint. Spoon the quinoa onto the platter and form a well in the centre. Spoon the stew into the well. Sprinkle with the remaining herbs.
Serves 4 to 6.
Action plan for you
We accept
