Recipe: Hearty, Warming Quinoa Stew – Insulin Balancing & Protein-Rich

quinoa stew for insulin resistance

The PERFECT Stew for Insulin Balance: Warm, Delicious & Super-Alkaline!


This is my warming, hugely nutritious and alkaline stew that is just perfect for helping balance your insulin, provide you a fantastic source of protein, healthy fat and fiber, and for nourishing your adrenals, thyroid, and digestion.

It’s also powerfully alkaline, anti-inflammatory and antioxidant-rich: the Triple-A of nourishment that is the bedrock of all of my coaching.

The combination of the healthy fat, protein, fiber, and nutrients from the fenugreek (proven to help balance blood sugar) and veggies that provide a hit of chromium and magnesium – both also proven to help insulin and blood sugar balance.

The use of quinoa as a ‘filling’ ingredient is perfect as it is low GI while providing a complete protein and fiber. The coconut oil helps to keep you feeling full for longer, soothes the digestive system (and destroys candida in the process), and helps heal your adrenals and pancreas.

PLUS the fact that all of the ingredients are low GI, means this is PERFECT if you have concerns over insulin, have type 2 diabetes or are pre-diabetic.

And of course, it’s absolutely delicious. A perfect, warming stew for ANYONE who wants to alkalize and energize!

quinoa stew close up of spoon

Hearty Quinoa Stew (Perfect for Insulin & Blood Sugar Balance)

Serves 2


1 tsp coconut oil
1 brown onion, diced
1 celery stalk, chopped
2 carrots, chopped
2 tomatoes, chopped
1/4 cabbage (any variety), finely sliced
1/2 head of broccoli, shaved (see instructions)
2 cloves of garlic, crushed and chopped
1/2 cup of uncooked quinoa
750ml (filtered) water
1 can of chopped tomatoes
1 can black beans, rinsed and drained (alternatively you can use kidney beans or
1 teaspoon ground cumin
1 teaspoon of fenugreek seeds
1 bunch of fresh cilantro (coriander), roughly chopped
Freshly ground Himalayan salt & black pepper to taste
PLUS 1/2 avocado to top it off
(and a drizzle of olive, flax or avocado oil too!)


In a big pan/soup pot, gently warm the coconut oil and add the onion, celery, carrots, and garlic and gently saute for 3-4 minutes. Then add the fenugreek seeds and cumin and continue to warm through for another 2-3 minutes.

Now add the tomatoes, black beans, quinoa, and cabbage and saute for another 2 minutes to warm and coat with oil, before adding the water and tinned tomatoes. Bring this to a gentle simmer and add the salt and pepper to taste.

After about 10 minutes, the qunioa should be cooked and now it’s time to add 2/3 of the cilantro and the broccoli. To add the broccoli, grab the broccoli head by the stalk with one hand, and with the other use a sharp knife to ‘shave’ the broccoli into the soup. It makes it invisible to kids and other diners, but gives you all of the brilliant benefits of the broc!

Now you’re ready to serve, put the stew into bowls and then top with the diced avocado and a drizzle of oil and the remaining cilantro.

This soup keeps in the fridge for 3-4 days and freezes well, so feel free to make extra for later!

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  1. Rita Frantz Reply

    I substituted dried fenugreek leaves 2 US Tablespoons for the seeds, adding them at the end. Made about 3 quarts. Over 6 servings. Delicious.

  2. Tracey Reply

    Truly delicious!

    Many thanks!