A hearty vegetable stew is a necessity this season. This satisfying blend of fresh veg combined with quinoa, tomato sauce and chickpeas makes for a filling meal that both low-FODMAP dieters, vegans and meat-eaters will love! The following recipe makes a lot, but it keeps well! Enjoy it for days after for a quick comfort-food-filled lunch or dinner.
Prep time: 15 | Cook time: 30
Makes 14 servings
2 Tbsp. Fody Garlic-Infused Olive Oil
3/4 cup finely chopped scallion greens
1/4 cup finely chopped leek greens
12 oz. diced butternut squash
3 medium carrots, scrubbed, trimmed & cut into thick rounds
2 cups sliced bok choy stalks & leaves
1 medium yellow squash, scrubbed, trimmed & cut into thick rounds
1 medium zucchini, scrubbed, trimmed & cut into thick rounds
2 19.4-oz. jars Fody Tomato Basil Pasta Sauce
1 cup water
1 Tbsp. Fody Vegetable Soup Base
15.5-oz. canned chickpeas, drained, rinsed & drained again
Freshly ground black pepper
2 cups white Vitacost Organic Quinoa, rinsed
4 cups water
1 Tbsp. + 1 tsp. Fody Vegetable Soup Base
1. In large heavy pot or Dutch oven, heat olive oil over medium. Add scallion and leek greens and sauté for a few minutes until soft. Add butternut squash, carrots, bok choy, yellow squash and zucchini and sauté for a minute or two.
2. Stir in pasta sauce, water, soup base and chickpeas. Simmer, stirring occasionally. Taste and season with salt and pepper. Cover and simmer for about 20 minutes or until vegetables are tender. Taste and adjust seasoning as desired.
3. Meanwhile, make quinoa. In large pot, combine quinoa, water and salt. Cover and bring to boil over medium-high heat. Turn heat down to low and simmer for about 20 minutes or until liquid is absorbed. Turn off heat and allow to sit, covered, for 5 minutes.
4. Fluff quinoa with fork. Generously spoon quinoa into bowls. Top with stew and serve immediately.