Curried quinoa chickpea stew with fennel
Curried quinoa chickpea stew combines fennel, red pepper, and warming spices for a hearty, nutritious dish. This one-pot recipe is perfect for a satisfying meal, complete with sweet raisins and crunchy pine nuts.
Cook time 40 min
Prep time 5 min
Ingredients:
2 cups water1 cup onion
1 cup red pepper
1 cup fennel
3 garlic cloves
1 tsp salt
1 dash black pepper
1.50 tsp curry powder
1 tsp fennel seeds
1 tsp paprika
1 tsp dried basil
3/4 tsp cinnamon
1/4 tsp ground nutmeg
1/8 tsp spice mix
4 fl oz white wine
3/4 cup quinoa
2 cups chickpeas
1/4 tsp bay leaf
1/3 cup raisins
1/2 cup pine nuts
Curried quinoa chickpea stew with fennel, red pepper, and raisins is a hearty and aromatic dish that combines diverse flavors and textures. This nutrient-packed recipe is perfect for both vegetarians and non-vegetarians looking for a healthy and satisfying meal. The addition of fragrant spices, sweet raisins, and crunchy pine nuts creates a delightful balance that will tantalize your taste buds.
Instructions:
- In a large pot or Dutch oven, heat a splash of oil over medium heat. Add the diced onion, red bell pepper, and fennel. Sauté for about 5-7 minutes, until the vegetables are soft and the onion is translucent.
- Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
- Add the salt, black pepper, curry powder, fennel seeds, paprika, dried basil, cinnamon, ground nutmeg, and the spice mix. Stir well to coat the vegetables with spices.
- Pour in the white wine and stir well, scraping up any bits stuck to the bottom of the pot. Allow the wine to simmer for about 2-3 minutes to reduce slightly.
- Add the rinsed quinoa, cooked chickpeas, and bay leaf to the pot. Pour in the water and stir well.
- Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer gently for about 20-25 minutes, or until the quinoa is cooked and the stew has thickened. Stir occasionally to prevent sticking.
- About 5 minutes before the stew is done, stir in the raisins. They will plump up and add a sweet contrast to the savory stew.
- While the stew is cooking, toast the pine nuts in a small, dry skillet over medium heat, stirring frequently until golden brown, about 5 minutes. Be careful not to burn them.
- Once the stew is ready, remove the bay leaf and taste for seasoning, adjusting salt and pepper if needed.
- Ladle the stew into bowls and top with the toasted pine nuts. Serve hot and enjoy your flavorful, nutritious curried quinoa chickpea stew!
Enjoy your Curried Quinoa Chickpea Stew with Fennel, Red Pepper, and Raisins as a standalone dish or paired with a side of warm bread or a fresh salad. This recipe's vibrant flavors and nourishing ingredients make it a perfect addition to any meal plan. Bon appétit!
Curried quinoa chickpea stew with fennel FAQ:
The stew needs to simmer for about 20-25 minutes after bringing it to a boil, or until the quinoa is fully cooked and the stew has thickened.
You can store leftovers in an airtight container in the refrigerator for up to 4-5 days. For longer storage, freeze in portions for up to 3 months.
Yes, you can substitute quinoa with couscous, bulgur, or brown rice. Adjust the cooking time and liquid as necessary, since different grains have different cooking requirements.
Quinoa is done when it has absorbed all the water and the grains have expanded, forming a little tail. It should be fluffy and tender, usually within 15 minutes of cooking.
If you want to replace chickpeas, you can use other beans like black beans or kidney beans. Just ensure they are cooked prior to adding them to the stew.
Tips:
- Toast the quinoa before cooking to enhance its nutty flavor.
- Soak the chickpeas overnight if using dried ones, to ensure they cook thoroughly.
- For an extra layer of flavor, toast the fennel seeds briefly before adding them to the stew.
- Adjust the spice level of the stew by adding more or less curry powder and black pepper depending on your taste preference.
- If you prefer a thicker stew, simmer it for a longer period or reduce the quantity of water slightly.
- Garnish with fresh herbs like cilantro or parsley to add a pop of color and freshness.
Nutrition per serving
6 ServingsCalories 240kcal
Protein 8g
Carbohydrates 30g
Fiber 7g
Sugar 11g
Fat 10g
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