Low-FODMAP Quinoa-Vegetable Stew

This hearty low-FODMAP stew is loaded with flavor, veggies, and protein. It's ideal to serve on a chilly day or whenever you're craving something warm and filling. Even better, once the minimal prep is done, you can have it on the table in about thirty minutes! I prefer to use jarred minced ginger to make the process go even faster.

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Quinoa-Vegetable Stew
​Makes 6 servings

INGREDIENTS

• 2 T garlic-infused olive oil
• 2 large carrots, peeled and diced
• 2 stalks celery, sliced or diced
• 1 T peeled and minced fresh ginger
• ​2 tsp. curry powder
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 3 cups water
• 1 can (28 oz.) no-salt-added diced tomatoes or fire-roasted diced tomatoes, with juice
• 2 small zucchini or yellow squash, diced
• 1 cup fresh or frozen cut green beans
• 1/2 cup quinoa
• 2 T nutritional yeast flakes (optional)
• 1 can (15 oz.) chickpeas, drained and rinsed
• 1-1/2 cups baby spinach, firmly packed
• 3/4 cup full-fat or lite coconut milk
• 1/2 cup chopped fresh cilantro, packed
• Sea salt
• Freshly ground black pepper

DIRECTIONS

1. ​Put the oil, carrot, celery, and ginger in a large soup pot and stir to combine. Cook over medium heat, stirring frequently, until the vegetables soften, about 15 minutes.
2. Add the curry powder, cumin, and coriander and stir to combine. Cook, stirring constantly, for 30 seconds.
3. ​Add the water, tomatoes and their juice, zucchini, green beans, quinoa, and optional nutritional yeast and stir to combine. Simmer over medium heat until the quinoa and vegetables are tender, about 15 minutes.
4. ​Add the chickpeas, spinach, and coconut milk and cook, stirring frequently, until heated through and the spinach wilts. Remove from the heat. Stir in the cilantro. Season with salt and pepper to taste. Serve hot.​