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

Prep Time: 25 minutes
Kale & Quinoa Stew: an easy, healthy meal full of flavor, fiber, and vitamin C. | www.savortheflavour.com
Soups & Stews

Kale and Quinoa Stew

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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 1x

Description

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


Scale

Ingredients

  • 2 tablespoons olive oil
  • 1/2 red onion, chopped
  • 3 large garlic cloves, minced
  • 2 teaspoons caraway seeds
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 6 cups chicken stock or vegetable stock
  • 2 15.5-ounce cans chickpeas, drained and rinsed
  • 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
  • 10 cups kale, rinsed and chopped

Instructions

  1. In a Dutch oven, heat up the olive oi then saute the red onion and carrot for 7 minutes then add the minced garlic.
  2. Add the dry spices and cook for 30 seconds to one minute.
  3. Over medium high heat, deglaze the pan with 1 cup of chicken stock.  Scraping the bottom of the pan with a wooden turner to get the brown bits off and to release more flavor into the soup.
  4. Using a blender, puree one can of rinsed chickpeas with two cups of chicken stock.
  5. Pour the pureed chickenpeas from the blender into the pot.
  6. Add the rest of the ingredients, except the kale and stir well.
  7. Cover and bring the soup to a boil, then reduce the heat to a simmer and add the kale.  Simmer for 20 minutes, stirring occasionally.
  8. 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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