Lightly Spiced Black Eyed Bean and Quinoa Stew

Lightly Spiced Quinoa and Black-Eyed Bean Stew

It may be summer, but here in England, the cold and grey days are still around and there are times when the sun never seems to have his hat on. That said, I could eat this Lightly Spiced Quinoa and Black-Eyed Bean Stew even on the hottest of days, especially if allowed to cool down briefly before serving.

As well as the cooler temperatures, another major factor that drew me to create something so warming is my new Invisalign brace. I have been struggling with tougher, crunchier foods and I think my teeth, my body and my mind just need some good old-fashioned comfort food. Something to fill you up nicely without leaving you feeling overly heavy or bloated, this stew strikes the perfect balance between a nourishing and hearty meal, and a healthful veggie packed feast for the senses.

 

Lightly Spiced Black Eyed Bean and Quinoa Stew

Lightly Spiced Black Eyed Bean and Quinoa Stew

I’ve livened up the tomato stew with a mix of spices and herbs. I haven’t gone overboard, so feel free to add more chili flakes if you prefer a spicier stew, but I think the gentle heat adds to the comforting nature of the bowl. The savoury notes of thyme, cumin and coriander are blended wonderfully with sweet cinnamon and a salty stock all of which is absorbed by the quinoa. Just make sure you cook the quinoa until the little white tails sprout – this is the germ of the kernel – and makes for a soft and easy to chew texture!

Top your bowl whichever way you like – my personal favourites are with avocado cubes and fresh coriander, although next time I’m adding some coconut yoghurt, too!

Lightly Spiced Quinoa and Black-Eyed Bean Stew
Serves 2

Ingredients:
Olive oil
1 white onion, small dice
1 orange pepper, small dice
2 cloves garlic, crushed
½ tsp each: dried thyme, cumin, ground coriander
¼ tsp each: cinnamon, chilli flakes
75g quinoa
1 tin black-eyed beans, drained
1 tin chopped tomatoes
400ml vegetable stock
Salt and pepper
To serve: 1 avocado (sliced), fresh coriander, coconut yoghurt

Method:

  1. Heat a good drizzle of olive oil in a large saucepan and add the onion and pepper. Fry for about 10 minutes until the onion is translucent and the peppers are soft.

  2. Add in the garlic, spices and herbs and continue to fry for 2 minutes until fragrant.

  3. Add the quinoa, black eyed beans, tinned tomatoes and vegetable stock and stir well.

  4. Bring to the boil, reduce the heat to a gentle simmer and cook for about 25 minutes (lid ajar) until the quinoa tails have sprouted and everything is a good stew consistency.

  5. Taste and adjust the seasoning.

  6. Serve in two bowls, topping with avocado slices, fresh coriander and coconut yoghurt, if desired. Leftovers will keep for 2 days in an airtight container in the fridge or will freeze well.

Lightly Spiced Black Eyed Bean and Quinoa Stew

Lightly Spiced Black Eyed Bean and Quinoa Stew

What do you think of this Lightly Spiced Quinoa and Black-Eyed Bean Stew? I would love to hear your thoughts, so please share them below or on Instagram, I’m @nourishing.amy and tag your photos with the hashtag #nourishingamy.

2 thoughts on “Lightly Spiced Quinoa and Black-Eyed Bean Stew

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