Tomato Stew Recipe With Quinoa (With Video)

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Hello and welcome to Freshly Served the healthy vegan cooking show. I’m Heather and tonight I’m going to make a spinach and tomato summer stew. I’m calling this stew because I don’t really know what else to call it. But it’s definitely summer so it’s gonna be light, it’s gonna be fresh, it’s gonna be great!

So, I’m going to start with is heating up this pan and actually I’m serving this over with some quinoa which I already cooked so if your serving it over a grain you wanna get that going before you start the rest of the recipe.

I’ve got some onion that I’ve chopped up and I’ve just sliced it and then sliced it in half and I’m using half an onion because I use the other half for something for lunch.

I usually like to use a whole onion but for lunch I don’t always do that so I try to use it as soon as possible because as soon as you cut open a vegetable it starts to lose its nutrients and it react with the air, not a good scene.

So I got the onions chopped up and then I got some fresh tomatoes which of course are lovely in the summer and just chop those however you like. I’m gonna diced mine because I wanna make this nice and juicy rather than have chunky tomatoes.

So once that pan is hot you’re gonna add just a little bit of olive oil and then toss these onions right in there, stir them around to get them covered in the oil.

I like to break the onions up so that I don’t get a big chunk, I’m using red onions today as well which isn’t my favourite but I like to get a variety.

So you just want this to soften lightly, we just want the bites to come out of them a little bit. Unless of course you like raw onions in which case you can totally do this raw as well.

Sometimes though in the summer if you’ve been working hard it’s nice to have something cook. It’s more filling and leaves you feeling a little bit more satisfied.

So this dish is going to be great if you’ve been out working. We’re gonna have it on quinoa, well I am which is very nutrient dense especially high in protein for a grain and yet is still taste and feels very light much lighter than the brown rice.

So if you can find it you should try it. It’s an excellent thing to do. Alright!

Occasionally stir these onions, make sure they got soft on the both sides. Ok! so onions are soften I’m now going to add the tomatoes and all I’m really looking for here is to heat these tomatoes up a little bit.

We don’t need to cook them till their pulped; we just want to lightly cook them. Cooking makes the nutrients more digestible so although we are losing some nutrients to the heat, your body will simulate more of the nutrients that are left.

So there’s some debate to which is better cooked or raw but I think it’s all about balance and varieties. You get some cooked you get some raw and this is a nice one to do in the summer, this is just lightly cooked.

Summer it’s nice to have a lot of raw things, a lot of cooling things, which are better to have more warm in and conserve your body’s heat.

Now, that’s gonna cook just lightly and while it’s cooking I’m going to add the spices. And all I’m gonna use on this one is some paprika and some salt and probably some black pepper.

If you like it really spicy you can add some cayenne as well and yeah I got the black pepper out so I might as well use it.

Pepper and tomatoes are one of my favourite combos so give that a little stir around, make sure the spices get through evenly otherwise you get a big mouthful of paprika and I don’t think anyone really likes that.

Alright! So once I get stirred around and all that really happens here is the juice have started to come out form the tomatoes and that’s all I’m really looking for in terms of cooking.

Then you’re gonna add your greens and I’m actually using charred tonight. Spinach is lovely as well. Any type of greens that will stand up to the heat so lettuce not so good in here but charred, spinach, kale, dandelions greens, whatever you got, whatever you like just throw it in here.

And you’ll see as you stir into the juices and it gets heated it’s gonna start to wilts. So you can see these greens have really shrunk down and that’s all I’m looking for. So this flame I can turn this off and you can see it’s nice and juicy somewhat like a stew but like I said, not really.

It’s got like the nice, warm, sauciness of the stew but not the heaviness so that’s why it’s gonna be perfect for summer night. Get it over with some quinoa, topped it off with some toasted chopped almonds, perfect.

So I hope you enjoy, you can find the recipe at HealthyVeganRecipes.net. I’m Heather and this is Freshly Served.