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Quinoa & Moong Bean Vegetarian Stew


Lorien Waldron

Quinoa & Moong Bean Vegetarian Stew
This delicious high protein, Ayurvedic vegetarian stew is warming and balancing for mind body and spirit! Moong beans are known in Ayurvedic medicine to be one of the most healing foods due to their nourishing qualities and being easy to digest when soaked and cooked adequately. Quinoa is also very high in protein, easy to cook, nourishing, yummy and is a great option for people who wish to avoid eating gluten and grains. Quinoa cooks, tastes and is eaten like a grain, however it is actually a seed! This combo of Moong Beans, Vegies, Spices and Quinoa has been a favourite in my family and with my clients every since I soaked my first Moong bean! :) To stay warm, vital, strong and healthy during winter, enjoy warming foods, add some spices such as turmeric powder, fresh ginger, cumin seeds, coriander seeds and black pepper to your meals and notice the immune boosting, tummy smiling, energy balancing effects of using the power of nature and whole foods to nourish and nurture your body, mind and spirit. Happy spicing and Vegetarian Stew creating!


  • 1 cup of organic Moong Beans soaked in water for approx 24 hours, then rinsed & strained
  • 1 cup of organic Quinoa (mixed red & white variety)
  • 1 cup of Pumpkin cut into cubes
  • A few freshly chopped green leaves of Kale or Spinach
  • 1.5 tsp’s of freshly chopped or grated Ginger
  • 1/2 tsp of organic Turmeric powder
  • 1/2 tsp of organic Cumin seeds
  • A pinch of organic Fennel seeds
  • 1/2 tsp of organic Coriander seeds
  • 1 tablespoon of Ghee or organic Coconut oil
  • 1 tsp of Himalayan salt
  • Organic Black pepper
  • 6 cups of Hot water (4 cups for Moong & 2 cups for Quinoa)
  • Freshly chopped Parsley or Coriander to garnish

Moong Bean Veggie Stew


  1. In a pot place your Ghee or Coconut oil and warm until the oil is melted.
  2. Add your Cumin, Coriander and Fennel seeds and allow them to toast and start to ‘pop’.
  3. Add your Ginger and Turmeric Powder and stir until they are mixed together. (Approx. 20 seconds will be a good amount of time).
  4. Add your Moong beans and stir. Allowing the spices and the beans to toast and mix together.
  5. Add your Pumpkin and stir it into the mix.
  6. Add your hot water and continue to stir regularly for approx. 15 mins.
  7. Add your fresh Kale & Spinach and stir.
  8. Add your Himalayan Salt & a few pinches of black pepper.
  9. Allow to cook like this until the Pumpkin and Beans are soft, then turn off the heat and place a lid on the pot to let the flavours develop and the beans and pumpkin to become nice and soft. Now let it sit, whilst you prepare your Quinoa!



  1. Take your Quinoa and place in your pot.
  2. Dry toast your Quinoa in the pot for a few minutes until the Quinoa becomes warm and starts to make ‘toasty’ sounds.
  3. Add approx 2 cups of hot water. Enough water so that it sits above the Quinoa. You may need to add more as it cooks. If so, add it little by little.
  4. Add a pinch of Himalayan salt for minerals.
  5. Allow to boil. No need to stir Quinoa. Just let it boil and bubble away.
  6. Cook for 10-15 minutes like this until the Quinoa grains have expanded and the water is almost fully evaporated.
  7. Turn off the heat and place a lid on top and allow to sit for another 7-10 minutes. (If you have too much water still, then continue to cook for a bit longer, before turning it off and putting the lid on.)
Voila, by now you will have fluffy yummy Quinoa & a juicy wholesome Vegetarian Stew! To serve, add Quinoa to your bowl, then next to it, your Moong Bean stew & garnish with some freshly chopped Coriander or Parsley. It is ready to eat!

Enjoy! :)

Lorien Waldron is a lover of wholesomeness and the sacred in life; delicious nourishing foods, ayurvedic medicine, yoga, creativity and quality one-on-one time in nature! A qualified Ayurvedic Lifestyle Consultant + Yoga teacher, Lorien has a passion for making a difference in the world through spreading a nice dollop of inspiration and education around food, nutrition and inner lifestyle balance. Currently writing her first recipe book, connect with her via her website for some daily wholesome loving inspiration!