Ingredients
- 2 tbsp olive oil
- 1 onion, chopped
- 2 leeks, sliced and washed
- 2 carrots, cut into chunks
- 2 parsnips, cut into chunks
- ½ swede, peeled and cut into chunks
- 3 garlic cloves, crushed
- 2 tbsp tomato purée
- 100 g quinoa, well rinsed
- 1.2 litres vegetable stock or bone broth
- 1 tbsp tamari
- 3 sprigs of thyme, 1 sprig of rosemary and 2 bay leaves
- 150 g cavolo nero or kale, shredded
- Chopped parsley, to serve
Method
- Soften: heat the oil in a large casserole and cook the onion and leeks for 8 minutes. Add the carrots, parsnips and swede and cook for 5 minutes, stirring now and then.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Add the flavourings: stir in the garlic and tomato purée and cook for 2 minutes.
- Simmer: add the quinoa, stock, tamari and herbs. Bring to the boil, then cover and simmer gently for 25 minutes, until the vegetables are tender and the quinoa is cooked.
- Add the greens: stir in the cavolo nero and cook for 5 minutes more. Remove the herb stalks and season.
- Serve: ladle into bowls and scatter with parsley.
Why it's good for you: Quinoa is a seed rather than a grain and contains all nine essential amino acids, making it a complete protein. It's naturally gluten-free and rich in magnesium. Root vegetables provide slow, steady energy and fibre, and are among the most grounding, warming foods of winter.
Good to know: Rinse quinoa well before cooking to remove its natural bitter coating (saponins).
Food is one part of the whole picture
Read the thinking behind these recipes, or get a plan made just for you.