How To Make Quinoa and Vegetable Stew
Serves:
Ingredients
- 2tbspolive oil
- 1onion,chopped
- 1red bell pepper,stemmed, seeded and cut into ½-inch pieces
- 5garlic,minced
- 1tbsppaprika
- 2tspground coriander
- 1½tspground 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
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Heat oil in a Dutch oven over medium heat. Add onion and bell pepper and saute for about 5 minutes until softened.
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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.
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Reduce heat to medium-low and simmer gently for 10 minutes.
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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.
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Stir in tomatoes and peas and cook for about 2 minutes, until warmed through.
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Remove from heat, season with salt and pepper to taste.
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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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