Quinoa and Vegetable Stew Recipe

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Judith
Judith January 12, 2021
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How To Make Quinoa and Vegetable Stew

Preparation: 15 minutes
Cooking: 40 minutes
Total: 55 minutes
Serves:

Ingredients

  • 2tbspolive oil
  • 1onion,chopped
  • 1red bell pepper,stemmed, seeded and cut into ½-inch pieces
  • 5garlic,minced
  • 1tbsppaprika
  • 2tspground coriander
  • tspground cumin
  • 6cupslow-sodium vegetable broth,then more as needed
  • 1lbred potatoes,unpeeled, cut into ½-inch pieces
  • 1cupwhite quinoa,well rinsed and drained
  • 1cupfresh corn,or frozen corn
  • 2tomatoes,cored and chopped coarse
  • 1cupfrozen peas
  • salt and pepper
  • 4ozqueso fresco,or feta cheese, crumbled
  • 1avocado,halved, pitted and diced
  • ½cupfresh cilantro,minced

Instructions

  1. Heat oil in a Dutch oven over medium heat. Add onion and bell pepper and saute for about 5 minutes until softened.

  2.  Stir in garlic, paprika, coriander, and cumin and cook for about 30 seconds, until fragrant. Stir in broth and potatoes and bring to a boil over high heat. 

  3. Reduce heat to medium-low and simmer gently for 10 minutes.

  4. Stir in quinoa and simmer for 8 minutes. Stir in corn and simmer for about 5 to 7 minutes, until potatoes and quinoa are just tender.

  5. Stir in tomatoes and peas and cook for about 2 minutes, until warmed through.

  6. Remove from heat, season with salt and pepper to taste. 

  7. Sprinkle each serving with queso fresco, avocado and cilantro before serving.

Nutrition

  • Calories: 410.23kcal
  • Fat: 16.93g
  • Saturated Fat: 4.22g
  • Trans Fat: 0.16g
  • Monounsaturated Fat: 8.53g
  • Polyunsaturated Fat: 2.67g
  • Carbohydrates: 55.13g
  • Fiber: 9.93g
  • Sugar: 7.53g
  • Protein: 14.13g
  • Cholesterol: 13.04mg
  • Sodium: 1258.57mg
  • Calcium: 213.06mg
  • Potassium: 1122.09mg
  • Iron: 4.07mg
  • Vitamin A: 159.56µg
  • Vitamin C: 55.41mg
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