🍲 Quinoa and Vegetable Stew · by Niamh Traynor, on NutritionFacts.org
✅ Salt-, oil-, and sugar-free as written (verified) · 🌐 External recipe · 🆓 Free to view, no account needed · 📅 Checked November 5, 2026
👩🍳 Creator and host: Niamh Traynor (Fairyland Cottage), on NutritionFacts.org
🍲 Stew · 👥 serves 6 · 🍳 stovetop · 🌶️ spicy as written · 📦 batch-friendly
🌿 Our description: Quinoa and whatever mixed vegetables you have, cooked in a warmly spiced tomato and soymilk sauce with cumin, turmeric, and garam masala. Turn the heat down by using fewer chiles. 🌶️
🎬 Video: we didn’t find a confirmed video of this exact recipe from its creator, so none is shown here.
🔄 Make It the Kitchen Monk Way
✅ Already free of added salt, oil, and sugar as written. A few Kitchen Monk checks:
| Ingredient | Kitchen Monk check | Status |
|---|---|---|
| Garam masala | Choose a blend with no added salt | Label check |
| Canned tomatoes | Salt-free, as the recipe says | As written |
| Soymilk | Unsweetened, as the recipe says | As written |
📊 We have not calculated nutrition for this recipe.
🔖 Filter codes: ingredient-quinoa ingredient-tomato meal-soup-stew meal-dinner equip-stovetop batch-cooking budget host-nutritionfacts sos-verified external free-no-account
Recipe, photos, and instructions belong to Niamh Traynor and NutritionFacts.org and stay on NutritionFacts.org; we link to them and describe the dish in our own words. Our notes are Kitchen Monk’s own and are independent of Niamh Traynor and NutritionFacts.org, who have not reviewed or endorsed them. Educational only, not medical advice. Report a broken link or correction: rfjeep@gmail.com.
