Vegetable Stew

This is an easy one-pot dish, made with fresh veggies, legumes, grains and seeds. The quinoa helps to thicken it up and adds fiber and protein to the dish.


8 cups water
3-4 vegetable bouillon cubes, or to taste
8 cups vegetable broth
2 teaspoons curry powder
5 tablespoons uncooked quinoa, rinsed and drained
1 medium–large sweet potato, cubed
1 medium white potato, cubed
1–2 carrots, diced
2 cups finely chopped kale (or other greens: chard, spinach, etc;  you can also add any other vegetables that you like–think seasonal)
1 cup fresh or frozen corn kernels
1 (15-ounce) can black beans, rinsed and drained
1 tablespoon fresh lemon juice

Put water with bouillon cubes (or broth) into medium–large size pot. Bring to a boil. Add curry powder and quinoa. Add vegetables and cook on high heat until ingredients are well cooked and stew thickens, 25-30 minutes (or longer if you want a thicker stew). Add corn, beans and lemon juice. Cook for a few more minutes until corn is tender. Serve warm or hot. Makes about 10 cups.

Health Benefits of Pinto Beans and Quinoa

Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are also an excellent source of molybdenum, a very good source of folate, and a good source of protein, vitamin B1, and vitamin B6 as well as the minerals copper, phosphorus, iron, magnesium, manganese, and potassium.

A Fiber All-Star

Check a chart of the fiber content in foods and you’ll see legumes leading the pack. Pinto beans, like other beans, are rich in fiber. A cup of cooked pinto beans provides over 15 grams. Soluble fiber forms a gel-like substance in the digestive tract that combines with bile (which contains cholesterol) and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Women should aim to consume between 21 and 25 grams of fiber each day, while men should get between 30 and 38 grams. Fiber promotes healthy digestion and regular bowel movements, which can cut your risk of constipation. Plenty of fiber reduces your chances of developing hemorrhoids and diverticular disease. The nutrient also lowers cholesterol levels and regulates blood sugar.


The daily requirement of protein is 46 grams for women and 56 grams for men. A 1-cup serving of boiled pinto beans contains 15.41 grams of protein, and 1 cup of canned pinto beans supplies 19.36 grams. Protein is essential for every function in your body, and the nutrient helps repair and regenerate your cells as well. It can also be useful in managing your weight because it fills you up and helps prevent hunger and overeating.

8 Health Benefits of Quinoa:

  1. High quality protein: with the nine essential amino acids, the protein balance is similar to milk. At 16.2 to 20 percent protein, it has is more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent).
  1. Great source of riboflavin: Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.
  1. Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient powerfood.
  1. Antiseptic: The saponins from quinoa are used to promote healing of skin injuries in South America.
  1. Not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats).
  1. Gluten-free: Since it is not not related to wheat, or even a grain, it is gluten-free.
  1. Alkaline-formingAlthough it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
  1. Smart Carb: It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.

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