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Healthy Vegan Spinach And Tomato Summer Stew

HealthyVegan's picture
I'm calling this a tomato stew recipe because I can't think of another name for it, but it is only lightly cooked and a perfect dish for a summer evening. Quinoa is one of the lightest in feel of the whole grains, but packs a lot of nutrition. It is quite high in calcium, but unlike dairy also has a high level of magnesium to help that calcium absorb. Many healthy vegan recipes for the summer are just salads, but this offers something more substantial if you've been out gardening or hiking.
  Quinoa 1 Cup (16 tbs)
  Olive oil 1 Tablespoon
  Onion 1 , finely sliced
  Tomatoes 3 , chopped
  Spinach 1⁄4 Bunch (25 gm), chopped (Or 1 Large Bunch)
  Paprika 1⁄4 Teaspoon
  Sea salt To Taste
  Almonds 1 Tablespoon, toasted and chopped

1.Rinse the quinoa with water, drain, add 2 cups water for every 1 cup quinoa. Sprinkle a bit of sea salt in the water, bring it to a boil for a minute, then turn down to low and simmer for 20-30 minutes. Quinoa is fully cooked when you see the swirl of the grains, with a translucent center, and it is fluffy. Do not stir the quinoa while it is cooking.
2.Heat a pan to medium and saute the onion in a bit of oil. Add the tomatoes and mix until warmed. Add the spinach and seasoning. Cook while stirring until the spinach is wilted, about 5-10 minutes. Serve over the quinoa, garnished with almonds. I hope you enjoy this tomato stew recipe, the latest of my healthy vegan recipes.

Recipe Summary

Difficulty Level: 
Very Easy
Preparation Time: 
5 Minutes
Cook Time: 
20 Minutes
Ready In: 
25 Minutes
This dish has the warm sauciness of a stew but is not as heavy and thus makes a perfect summer dinner. It is great over quinoa topped with toasted almonds, as suggested in the video, but is also delicious over couscous or over whole wheat pasta. And with all the spinach and tomato in it, you need not be told how healthy it is!

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