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Grocery List and Class Prep Notes *PDF
Prep time: 10 min. Cook time: 35 min.
Time from start to eating: 45 min.
Makes enough for 4 bowls.
Ingredients
- 1 onion, peeled and chopped
- 1-2 cloves garlic, minced or pressed
- 1/4 cup water, red wine or vegetable broth
- 1 sweet potato, peeled and cubed (about 2 cups)
- 1/2 cup quinoa
- Pinch salt
- 2 tsp chili powder (or make your own with 1/2 tsp cumin, 1/2 tsp allspice, 1/2 tsp oregano, 1/4 tsp cayenne)
- 1 28-oz can diced tomatoes
- 1 cup spinach, chopped
- 2 Tbsp fresh parsley, cilantro and/or chives, chopped (garnish)
Directions
- Put the onion and garlic in a large soup pot with just enough water to cover the bottom. For a richer flavor, use red wine or vegetable stock or broth here. To really concentrate the flavors, saute the onions and garlic in a teaspoon of olive oil. Heat this to medium-high, stirring the garlic and onions occasionally, until they’re softened.
- While they cook, chop the sweet potato, then add it to the pot along with the quinoa, spices and a sprinkle of salt.
- Pour the tomatoes and 1 cup of water into the pot and bring to a boil. This happens much faster if you boil the water in advance. Cover, and leave to simmer for about 30 minutes.
- Once the sweet potato and quinoa are cooked, stir in the fresh spinach to wilt. Serve garnished with fresh herbs.
Nutrition Facts
Per serving
- Calories 183
- Total Fat 2.3g 4%DV
- Saturated Fat 0.2g 1%DV
- Cholesterol 0mg 0%DV
- Sodium 361mg 28%DV
- Carbohydrates 36.9g 12%DV
- Dietary Fiber 6.2g 25%DV
- Sugar 7.9g
- Protein 6.5g
- Vitamin A 10570IU 391%DV
- Vitamin C 24.4mg 27%DV
- Calcium 107mg 9%DV
- Iron 3.5mg 20%DV