Meatless Monday, Nourishing Stew

This creamy comforting stew is a breeze to make! You can use canned and frozen ingredients for quick assembly in a crockpot or on your stovetop.

If you deal with pesky food allergies or sensitivities this recipe is free from animal products, gluten, corn, soy, grains, sulphites, yeast and nightshades but not free from delicious flavor.

Enjoy this stew and similar versions by exchanging available or preferred ingredients that appeal most. For instance, if you don’t have cauliflower – use broccoli or butternut squash. If you don’t have quinoa on hand – use buckwheat or rice. If you don’t have coconut milk – use broth, almond milk or a combination. The possibilities are endless.


  • 1 24-oz can of chickpeas
  • 1 12-oz can of coconut milk
  • 2 cups of quinoa, rinsed
  • 1 head of organic Swiss chard, kale or collards, chopped coarsely
  • 1-2 zucchini, diced
  • 1 cup frozen peas
  • 1 cup cauliflower, chopped
  • 1 cup red lentils
  • 2 leeks, sliced finely
  • 1/4-1/2 cup fresh squeezed lime juice
  • 1 tbsp cumin
  • 1 tsp turmeric
  • 1 tsp ginger
  • 1 tsp of Himalayan or Sea salt (optional)
  • fresh basil or parsley, chopped to garnish


  1. Combine all ingredients (except fresh herbs) and cook gently on low until the flavors have melded together and the quinoa has expanded. I like to allow it to simmer most of the day for added flavor.
  2. Dish up, top with garnish, and enjoy this hearty stew knowing that you’re nourishing your body.

– Use filtered water, as needed, to obtain desired consistency. This will vary based on the simmer time, amount of frozen veggies and canned liquids included.
– If the stew is more soup-like then stew-like, allow it to simmer longer and the excess liquid will evaporate.
– You can prepare this recipe in a slow cooker, crock pot or on your stove top. Simply assemble and allow to simmer for several (4-6) hours. Make sure you have adequate liquid
for longer cooking times.
– This dish tastes even better the next day, after the flavors have set.
– There’s no need to pre-cook the quinoa, it will absorb liquid and expand over time. I suggest checking back on the stew periodically and adding water as needed.

Prep Time: 20 minutes

Cook Time: 3 hours

Total Time: 3 hours, 20 minutes

Servings: 8

Calories: 330

Fat: 6g

Trans Fat: 2g

Cholesterol: 0mg

Sodium: 240mg

Carbohydrates: 55g

Fiber: 5g

Sugars: 4g

Protein: 17g