Soups & Stews

Kale and Quinoa Stew

Kale and quinoa stew is a colorful bowl of chickpeas, white kidney beans, carrots, and red onion.  The secret ingredients are homemade marinara sauce and caraway seeds.

Kale & Quinoa Stew: an easy, healthy meal full of flavor, fiber, and vitamin C. | www.savortheflavour.com

As you might have guessed, this stew is healthy!  It has over half of your daily value of vitamin C in one bowl, plus it’s packed with protein thanks to the chickpeas, white kidney beans, and quinoa.  This stew will fill you up!

Kale & Quinoa Stew: an easy, healthy meal full of flavor, fiber, and vitamin C. | www.savortheflavour.com

As an added bonus, is its autumn orange-brown hue.  Eating a bowl of this delicious, warm stew makes you think of fall’s cooler temperatures.  Our hearty multigrain bread tastes fantastic dipped into this bowl of yummy goodness.   Try it out for yourself: both you and your family will be impressed.

Kale & Quinoa Stew: an easy, healthy meal full of flavor, fiber, and vitamin C. | www.savortheflavour.com

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Kale & Quinoa Stew: an easy, healthy meal full of flavor, fiber, and vitamin C. | www.savortheflavour.com

Kale and Quinoa Stew


  • Author: Brooke
  • Prep Time: 25 minutes
  • Cook Time: 35 minutes
  • Total Time: 1 hour
  • Yield: 12 servings

Description

This kale and quinoa stew is simple to make, tastes amazing, and is really healthy. It contains lots of fiber and vitamin C!


Ingredients

  • 2 tablespoons olive oil
  • 1/2 red onion, chopped
  • 3 large garlic cloves, minced
  • 2 15.5-ounce cans chickpeas, drained and rinsed
  • 6 cups chicken stock or vegetable stock
  • 1 15.5-ounce can white kidney beans, drained and rinsed
  • 5 large carrots, cut into chunks
  • 2 1/2 cups quinoa, rinsed
  • 3 1/2 cups marinara sauce, homemade
  • 2 teaspoons caraway seeds
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 10 cups kale, rinsed and chopped

Instructions

  1. Saute the red onion in a large soup pot until the onion softens then add the minced garlic.
  2. In a blender, puree one can of rinsed chickpeas with two cups of chicken stock.
  3. In a blender, add in all the rest of the ingredients, except the kale, into the pot and stir well.
  4. Bring the soup to a boil, then add the kale and simmer until the kale wilts and the carrots are cooked, roughly 20 minutes.
  5. Garnish with fresh kale and freshly grated Parmesan cheese.

Notes

This stew tastes much better with homemade marinara sauce.   Check out my recipe for classic marinara sauce here.

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2 thoughts on “Kale and Quinoa Stew

  1. This is a new receipe. I’ll have to try it sometime. It would taste delicious on a cool day!
    Good for you!
    Love,
    Mom

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