Roland Foods Week – Kañiwa Veggie Stew

Kaniwa Stew

Today I have a wonderful fall stew for you that’s quick and easy to make. I wanted to use up the last of the late okra and green beans plus a little early sweet potato. This recipe is a perfect seasonal transition.

What the heck is Kañiwa? It’s a close relative to quinoa and is sometimes referred to as baby quinoa. RolandⓇ Kañiwa is available on Amazon here in case you can’t find it near you. The best part, other than the cutness factor, is that it has less of the bitter seed coating or saponins than regular old quinoa.


I love Indian flavors so I added a few of my favorites to this stew that warm up the dish with an array of spices that meld together. The red lentils and kañiwa make this stew really hearty. Full of protein and fiber the seasonal veggies are just the cherry on top. You could make this dish anytime of the year. Just substitute the veggies that that time of the year is featuring or make life simple and pick veggies that you need to use up from the fridge.

Stew close-up

Kañiwa Veggie Stew
soy-free, gluten-free, oil-free option*
Makes 6 servings

This stew is thick with red lentils, okra, sweet potato and kaniwa to make a protein-packed  Indian-spiced meal that comes together in minutes.

  • 1 to 2 tablespoons RolandⓇ Extra Virgin Olive Oil (* use water saute in place of oil to make oil-free)
  • 1 small onion, minced
  • 3 cloves garlic, minced
  • 3 black cardamom pods
  • 1 teaspoon cumin seeds
  • ½ teaspoon black cumin seeds, optional
  • 1 teaspoon coriander seeds
  • 1 teaspoon mustard seeds
  • ⅓ teaspoon fenugreek seeds
  • 8 cups water
  • 2 tablespoons vegetable bouillon or cubes
  • 1 teaspoon garam masala
  • ¼ teaspoon ground chili powder
  • 1 cup RolandⓇ Red Lentils
  • 1 cup chopped sweet potato
  • 1 cup sliced okra
  • 1 cup sliced green beans
  • 1/2 cup RolandⓇ Kañiwa
  • 1 teaspoon salt

Heat the olive oil in a soup pot over medium heat. Once hot add in the onions and saute until translucent. Add garlic, cardamom pods, cumin seeds (both kinds if using), coriander seeds, mustard seeds and fenugreek seeds and saute for 2 to 3 minutes more or until the spices become fragrant.

Add in the water, garam masala, chili powder, red lentils, sweet potato, okra, green beans and kañiwa. Bring to a boil, cover and simmer over medium-low heat about 20 minutes or until the lentils are soft and the Kañiwa shows it’s white “tails”.

Stir well, add salt and any additional water if the stew is thicker than you’d like it to be.

a Rafflecopter giveaway

Kaniwa Stew from


  1. I never knew quinoa had saponins! Does rinsing it get rid of some of them? I usually rinse my quinoa thoroughly because it seems to help with the bitterness…

    Great post! Thanks for sharing!

    • Kathy Hester says:

      The saponins are why it’s important to rinse quinoa. It’s the seed coating and the cause of the bitterness. Rinsing well takes that bitterness away.

  2. Baby quinoa?!?! How cute is that!!

  3. Big fan of stews and thick soups like this. Used to be an okra fan too, but had a yukky experience with some slimy okras. What to do to get over that?

    • Kathy Hester says:

      I like to use the slimy for the power of good and let it thicken a soup or stew.

      But if it grosses you out wipe any dirt off the okra with a dry cloth and make sure your knife is dry when you cut them. This should help a lot with the slime. Also have you had it roasted – there is no slime after that and it’s my new favorite pizza topping!

  4. Terri Cole says:

    I’d never heard of kaniwa until yesterday, and suddenly it seems to be everywhere!

  5. I haven’t heard of kaniwa, but looking forward to trying this stew! It looks yummy.

  6. I never heard of baby quinoa either! I soak my quinoa several hours and change the water about three times; it’s quite a production but worth it. I’d love to try this. Learning so much from your blog since I joined recently. I should say also I earned my degree in nutrition in the 80s and love all the different types of foods we’re embracing.

  7. Terri David says:

    Never heard of baby quinoa. Will have to try it. Always looking for new foods and recipes to experiment with.

  8. I have not heard of kaniwa, but am looking forward to trying it!

  9. I use quinoa often, but haven’t heard of kaniwa before – will need to be on the lookout for it.

Speak Your Mind


Food Advertising by