(Makes 6 servings, approx. 2 cups stew and 1⁄2 cup quinoa each)
Ingredients
2 Tbsp olive oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, coarsely chopped
2 cusps low-sodium organic vegetable broth
2 cans (15oz. each) chickpeas (garbanzo beans), drained, rinsed
1 (14.5-oz.) can diced tomatoes, no salt added
1 Tbsp curry powder
1 Tbsp. pure maple syrup
1 Tbsp finely chopped fresh ginger
1/2 tsp sea salt (or Himalayan salt)
1/2 tsp ground black pepper
1 dash ground cayenne pepper (optional)
1 medium head cauliflower, cut into florets
1 (10 oz bag) raw baby spinach
1 cup lite coconut milk
3 cups cooked quinoa
Preperations
1. Heat oil in medium nonstick skillet over high heat.
2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Place onion mixture in 3-quart slow cooker.
5. Add broth, chickpeas, tomatoes (with juice), curry powder, maple syrup, ginger, salt, black pepper, and
cayenne pepper (if desired). Mix well; cover. Cook on high for 3 hours.
6. Add cauliflower. Mix well; cover. Cook on high for 1 hour.
7. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts. 8. Serve each portion with 1⁄2 cup quinoa.
Nutritional Information (per serving):
Calories: 405
Cholesterol: 0 mg
Fiber: 14 g
Total Fat: 13 g
Sodium: 573 mg
Sugars: 13 g
Saturated Fat: 3 g
Carbohydrates: 60 g
Protein: 15 g
