10-Ingredient Slow Cooker Vegetable and Quinoa Stew - Real Food Whole Life

10-Ingredient Slow Cooker Vegetable and Quinoa Stew

December 14, 2015 (Updated on August 31, 2021)

image of 10-Ingredient Slow Cooker Vegetable and Quinoa Stew

10-Ingredient Slow Cooker Vegetable and Quinoa Stew is a hearty, vegetarian meal that’s easy to make and completely satisfying. Warm, nourishing, and so simple, you’ll want to make this stew for dinner tonight!

This is my new favorite recipe. It’s my favorite because it’s so easy to make, requiring just a few minutes to chop some veggies, open a few cans, and dump everything into the slow cooker. It’s also my favorite because it’s so ridiculously good.

As the veggies and beans slowly simmer they create a flavorful, nourishing broth that is just magical. Seriously. The addition of quinoa adds additional protein and some texture that sends the stew over the edge.

I like serving this stew with a squeeze of fresh lemon, some chopped scallion, freshly ground black pepper, and a drizzle of extra virgin olive oil. So good! Elle likes her with the kale picked out and served on the side and a very generous sprinkling of parmesan cheese. And Andrew took his with a giant hunk of bread with extra olive oil for dipping.

I hope this one becomes a staple in your house, as it has in ours. Keep these simple ingredients on hand and you can whip it up any time in a matter of minutes. Grab a spoon and let’s dig in!


RECIPE & KID-FRIENDLY ADAPTATIONS

1 | If your child won’t go for kale, simply pick it out of his or her bowl before serving.

2 | Some children prefer smoother textures, so consider blending a few cups of this soup (with or without the kale) and serving it as a puree.

3 | Offer plenty of freshly grated parmesan cheese and crusty bread for dipping.


THIS RECIPE IS . . .

Naturally Gluten-Free, Dairy-Free, Vegetarian, Nut-Free, Refined Sugar-Free and Freezable


image of 10-Ingredient Slow Cooker Vegetable and Quinoa Stew
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10-Ingredient Slow Cooker Vegetable and Quinoa Stew

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10-Ingredient Slow Cooker Vegetable and Quinoa Stew is a hearty, vegetarian meal that's easy to make and completely satisfying. Warm, nourishing, and so simple, you'll want to make this stew for dinner tonight!

Ingredients

  • 1 medium yellow onion chopped
  • 1 large or 2 small sweet potatoes peeled and chopped into 1-inch pieces
  • 2 large carrots chopped into 1-inch pieces
  • 1 bunch kale stems removed and thinly sliced (about 5-6 cups)
  • 1 15- oz can white beans drained and rinsed
  • 2 15- oz cans chickpeas drained and rinsed
  • 1 14.5- oz can fire roasted petite diced tomatoes
  • 32- oz low sodium vegetable or chicken stock
  • 2 teaspoons salt
  • ½ cup quinoa rinsed

Optional toppings

  • Chopped scallions
  • Lemon slices
  • Extra virgin olive oil
  • Freshly ground black pepper

Instructions

  • Place the onion, sweet potatoes, carrots, kale, white beans, chickpeas, tomatoes, stock and salt in a slow cooker. Cover and cook on high for 4 hours or low for 6 hours, or until the potatoes are cooked through.
  • Uncover and add the quinoa. Cover and cook for an additional 20-30 minutes, or until the quinoa is cooked through. Taste and add additional salt to taste.
  • Serve with chopped scallions, lemons slices, freshly ground black pepper, and a drizzle of extra virgin olive oil if you like.

Notes

If your child won't go for kale, simply pick it out of his or her bowl before serving.
Some children prefer smoother textures, so consider blending a few cups of this soup (with or without the kale) and serving it as a puree.
Offer plenty of freshly grated parmesan cheese and crusty bread for dipping.

did you make this recipe?Mention @realfoodwholelife or tag #realfoodwholelife!

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13 comments to " 10-Ingredient Slow Cooker Vegetable and Quinoa Stew "

  • Chris

    Made this with the addition of celery and it was amazing.

  • Blue65829@aol.com

    Stumbled on this recipe looking for a way to use my crock pot this summer for something nice and light. I made it exactly as written and used a little lemon juice for garnish – huge hit! Will definitely be making this again!

  • E Kiess

    Could spinach be substituted for kale?

  • Maria

    Do you provide the nutritional breakdown of recipes? Thank you.

  • Aimee Kish

    I want to make it ahead of time for lunches and thinking cooking quinoa separately and add upon reheat so quinoa does not absorb all the liquid. 1/2 c of quinoa would typically cook with 1 cup (8oz) of liquid, so maybe reduce stock by 8 ounces? Has anyone ever done this?

  • Aimee Kish

    I want to make it ahead of time for lunches and thinking cooking quinoa separately and adding upon reheat so quinoa does not absorb all the liquid. 1/2 c of quinoa would typically cook with 1 cup (8oz) of liquid, so maybe reduce stock by 8 ounces? Has anyone ever done this?

    • Robyn Downs

      Hi Aimee, I haven’t tried it, but your calculations sound about right. You could probably just reduce the stock by 1/2 cup, and then add the cooked quinoa until you achieve your desired consistency. If you try it let us know how it turns out!

  • Amy Zack

    I am looking forward to trying this recipe. Do you know how many carbs/grams of fiber there are per bowl?

    • Robyn Downs

      Hi Amy, we’re not able to provide nutritional information for recipes, but recommend adding the ingredients to an online nutrition calculator it that info is important to you. Hope you enjoy!

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