Name: Quinoa and Black Bean Stew
Prep time: 15 min
Cook time: 8 h
Total time: 8 h 20 min
Yield: 8
Cuisine: Mexican-inspired
Ingredients: 1 cup quinoa, rinsed; 2 cans (15 oz each) black beans, drained and rinsed; 1 large sweet potato, peeled and diced; 2 medium carrots, sliced; 1 bell pepper, diced; 1 can (14.5 oz) diced tomatoes; 4 cups vegetable broth; 1 medium onion, diced; 3 garlic cloves, minced; 1 tsp cumin; 1 tsp smoked paprika; 1 tsp chili powder; 1 tsp dried oregano; Salt and pepper to taste; 2 cups baby spinach or kale; Juice of 1 lime; Fresh cilantro for garnish

This hearty Quinoa and Black Bean Stew is a flavorful, plant-based meal perfect for busy days. Packed with protein, fiber, and rich spices, it’s slow-cooked to perfection for maximum flavor. A satisfying and healthy dish that’s easy to make, gluten-free, and ideal for meal prepping or weeknight dinners.

Recipe Tips and Tricks

Layering Ingredients: Place the harder vegetables like carrots and sweet potatoes at the bottom of the crockpot for even cooking.
Rinse Quinoa: Rinse quinoa thoroughly to remove its natural coating, saponin, which can make it taste bitter.
Boost the Flavor: Add a squeeze of fresh lime juice and a handful of chopped cilantro before serving for a fresh, zesty touch.
Texture Control: If you prefer a thicker stew, remove the lid in the last 30 minutes to let some liquid evaporate.
Don’t Overcook: Add delicate greens like spinach or kale in the last 10-15 minutes to keep them vibrant and fresh.

Why You’ll Love This Recipe

This recipe is a one-pot wonder that combines convenience and nutrition. The slow-cooking process enhances the natural flavors of the ingredients, creating a hearty stew that’s both comforting and nourishing. Quinoa and black beans make it high in protein and fiber, perfect for a balanced meal. Whether you’re feeding a family, meal prepping, or catering to various dietary needs, this stew is versatile, easy to customize, and incredibly satisfying.

Yield: 8 servings

Quinoa and Black Bean Stew

A hearty, slow-cooked stew featuring quinoa, black beans, vegetables, and spices for a nourishing and flavorful meal.

Prep Time 15 minutes

Cook Time 8 hours

Additional Time 5 minutes

Total Time 8 hours 20 minutes

Ingredients

1 cup quinoa, rinsed
2 cans (15 oz each) black beans, drained and rinsed
1 large sweet potato, peeled and diced
2 medium carrots, sliced
1 bell pepper, diced
1 can (14.5 oz) diced tomatoes
4 cups vegetable broth
1 medium onion, diced
3 garlic cloves, minced
1 tsp cumin
1 tsp smoked paprika
1 tsp chili powder
1 tsp dried oregano
Salt and pepper to taste
2 cups baby spinach or kale
Juice of 1 lime
Fresh cilantro for garnish

Instructions

Prepare Ingredients: Rinse quinoa and prep all vegetables.
Layer in Crockpot: Add sweet potatoes, carrots, bell peppers, onions, garlic, quinoa, and black beans. Top with spices, tomatoes, and vegetable broth.
Set and Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours until the vegetables are tender and quinoa is fully cooked.
Final Touches: In the last 10 minutes, stir in spinach or kale to wilt. Adjust seasonings to taste.
Serve: Ladle into bowls and garnish with lime juice and fresh cilantro.

Notes

Adjust liquid levels based on your preferred consistency. Add more broth for a soup-like texture.
For a smoky kick, include a teaspoon of chipotle powder.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 143Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 626mgCarbohydrates 30gFiber 6gSugar 9gProtein 6g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredient Notes

Quinoa: A protein-packed seed that becomes fluffy and tender during slow cooking. It also thickens the stew naturally.
Black Beans: Rich in protein and fiber, they add a creamy texture and earthy flavor. Canned or cooked-from-dry beans work well.
Vegetables: Use a mix of carrots, celery, bell peppers, and sweet potatoes for sweetness, crunch, and color.
Spices: Cumin, smoked paprika, chili powder, and oregano form a robust flavor base. Adjust the heat by adding cayenne or red chili flakes.
Vegetable Broth: Provides a savory base; choose low-sodium to control salt levels.
Tomatoes: Fire-roasted or diced canned tomatoes add acidity and depth.

Variations and Substitutions

Protein Boost: Add cooked chicken or turkey if not vegan.
Grain Swap: Substitute quinoa with farro, barley, or brown rice for a different texture.
Bean Variations: Use pinto, kidney, or cannellini beans instead of black beans.
Vegetable Choices: Incorporate zucchini, corn, or even butternut squash.
Spice Adjustments: For a smoky flavor, add chipotle peppers in adobo sauce. To mellow out the spices, use sweet paprika.
Greens: Swap spinach with kale, chard, or collard greens.

Storage Options

Refrigerator: Store leftovers in an airtight container for up to 5 days. Reheat gently on the stovetop or in the microwave.
Freezer: Freeze individual portions in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.