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The Water Closet

Low-FODMAP Quinoa-Vegetable Stew

2/8/2018

8 Comments

 
Picture
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.


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.​
8 Comments
Cheryl
2/8/2018 07:51:41 pm

Sounds interesting, I will have to try it!

Reply
Jo Stepaniak
7/20/2020 01:45:59 pm

I hope you enjoyed it, Cheryl! :)

Reply
Karen Dawn link
2/25/2018 07:18:23 pm

Jo! Thank you so much for doing this very important and meaning work. It sure is rewarding when how health challenges lead us down a road that we can feel purposeful about.

Becoming vegan is new for me and I didn't think it was even possible since I too has IBS and issues with every FODMAP category. I've got your book on order and I'll be making this recipe tomorrow night!

Thanks!
Karen Dawn

Reply
Jo Stepaniak
7/20/2020 01:45:05 pm

Thank you, Dawn! I hope you are enjoying the book (and this recipe)!

Reply
Hayden D Hutton
7/15/2020 07:27:41 am

This is fantastic, I'm making it for the second time today. I don't know if it's the quinoa or the chickpea liquid but it comes out decidedly thick, which is the point as it's stew not soup and I love it.

Reply
Jo Stepaniak
7/20/2020 01:38:51 pm

I'm delighted to know you are enjoying this recipe, Hayden. Thanks so much for your feedback!

Reply
Kayli Knudson
11/1/2020 05:16:12 pm

This is a fantastic, straight forward recipe. Super easy to make, and packed with flavour! Thank you so much for posting this!!

Reply
Jo Stepaniak
11/2/2020 08:06:18 am

You're very welcome, Kayli! I'm so very glad you enjoyed it! Thank you for letting me know!

Reply

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    Vegan author Jo Stepaniak, MSEd, has endured IBS for decades. She understands firsthand the challenges of living with dietary restrictions as well as chronic pain and illness.
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