Meatless Monday: Nourishing Stew

By: Elisa Rodriguez

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.

I like to begin assembly in a crockpot in the morning, making the evening easy, while allowing the flavors to set in and meld together most of the day. Simply gather the ingredients, combine, simmer and nourish.

You can also find the recipe in my new recipe book: Nourishing WISDOM: Heartfelt Conversations with a Disease-Defying Dietitian.



• 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.

0 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 50 votes, average: 0.00 out of 5 (0 votes, average: 0.00 out of 5)
Login to rate this recipe - Not a member? Join Today


  • 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.

Prep time: 20 minutes

Cook time: 3 hours

Total time: 3 hours, 20 minutes

Servings: 8

  • Nutrition per serving:
  • Calories330
  • Fat6g
  • Saturated Fat2g
  • Cholesterol0mg
  • Sodium240mg
  • Carbohydrates55g
  • Fiber5g
  • Sugars4g
  • Protein 17g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Tags: , , , , , , , , , , , , , , , ,

Elisa Rodriguez

Elisa Rodriguez, RD, LDN enjoys learning nutritional strategies as a Dietitian in Integrative and Functional Medicine. Through her personal experience with multiple autoimmune conditions, Elisa offers holistic solutions to those living with invisible illnesses through her virtual private practice,

More posts from