How About a Healthy Stew With Black Beans and Quinoa For the Winter?


When the weather gets cold, it’s tough to beat a delicious and hearty stew for lunch or dinner.
quinoa black bean stew

Forget the meat though, how about some other ingredients providing protein instead?

I got this recipe for black bean and quinoa stew from Yarmouth nutritionist Sara Sullivan. sara
The main ingredient in this dish is black beans.
black beans They are high in protein and fiber. Quinoa is used instead of rice. It is considered one of the world’s most popular super foods high in protein and fiber. Zucchini is one of the several featured vegetables.
zuc It aids in digestion and helps to lower cholesterol. The stew also features other healthy ingredients like onions, avocados, carrots and tomatoes.

Most of My kids didn’t really care for this stew but just about every adult who has had a bowl or cup has loved it, including yours truly. THAT VEGAN THING PHOTO
It is so healthy for you, but it also tastes so good.

I won’t lie to you, there are a lot of ingredients and it will take a while to prepare so this is not an easy recipe, but it is worth every minute of work.

Enjoying the black bean and quinoa stew will help you enjoy the Winter a little more. The most important thing of all though, enjoy that vegan thing.


4 cups vegetable broth

1 cup water

1 28-ounce can of organic fire roasted diced tomatoes

1 6-ounce can organic tomato paste

1 16-ounce can organic black beans, rinsed and drained

2 medium zucchini, cut into slices

3 large carrots, peeled and into slices

2 stalks celery, diced

1 cup frozen corn

1 cup quinoa, rinsed

1 onion, diced

1 Tbs dijon mustard

1 Tbs chili powder

2 tsp. cumin

1 tsp dried oregano

1 tsp garlic powder

1 tsp onion powder

salt and pepper to taste

1-2 avocados,
1 lime and chopped cilantro as garnish


Place a large pot or dutch oven over med-high heat. Add a dash of olive oil, diced onion, zucchini, carrots, and celery. Sprinkle with sea salt and pepper and let cook, stirring occasionally for 5-7 minutes or until the onion is translucent. Then add canned tomatoes, tomato paste, vegetable broth, spices, whole grain mustard, and water. Stir and taste, adding more sea salt as needed. Next, add drained black beans, corn and quinoa. Cover and cook another 20-30 minutes or until veggies and quinoa are fully cooked. Serve piping hot and garnish each bowl with avocado slices and chopped cilantro. Squeeze a bit of fresh lime juice on top for an added zip!

Jeff Peterson

About Jeff Peterson

Jeff Peterson anchors Good Day Maine on CBS 13 from 4:30-7:00a.m and on FOX 23 from 7:00-8:00am. Back in 2012, he decided to become vegan. Jeff has lost over 50 pounds and his cholesterol has dropped dramatically. Besides having kids, It's the best decision he's ever made.