Saturday, August 15, 2015

Chunky vegetable stew with kidney beans and quinoa.

One small onion (white or red)
One large tomato
One clove of garlic
One bay leaf (optional)
Nutmeg (optional)
Oregano (optional)
Ground Black pepper
Two carrots
Two white potatoes
Two handfuls of baby spinach or half a bunch of kale
One chayote squash
Half a can of kidney beans or other beans of choice
A small head of broccoli (cut into large florets)
Two spoonfuls of quinoa
A cup of milk

This stew is ideally made in a pressure cooker. If not available, a rice cooker or a slow cooker can be used.
Dice onions into small pieces, chop garlic finely. Peel and cut vegetables, except spinach, into large chunks. Heat two spoons of butter, two spoons of oil in the cooker or in a pan, with the bay leaf in it. Add diced onion and cook for a few minutes. Add chopped garlic and fry a little.
Add the rest of the cut vegetables except broccoli, spinach, beans, quinoa, salt and combine for a few minutes. Add water enough to immerse the vegetables completely. Cover and cook till the vegetables are tender. Open the lid, add cut broccoli and let the stew continue to simmer.
(If using a slow cooker, at this point, transfer the stew into a pan, heat and continue to simmer.)

Add a cup of milk, grind up to a quarter spoon of black pepper into the stew, as well as a pinch of nutmeg and oregano if available. After about 7-10 minutes of simmering turn the stew off.


No comments: