Peruvian Quinoa Stew | Recipes | Cook For Your Life
Peruvian Quinoa Stew - Cook For Your Life-anti-cancer recipes

Peruvian Quinoa Stew

Rated 4.3 out of 5
4.3 out of 5 stars (based on 58 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 19 ingredients

This recipe for Peruvian quinoa stew is one version of the hearty soups that are served throughout the Andes. It is a filling and easy-to-make stew that’s full of fiber, protein, and colorful vegetable goodness....


  • ½ cup quinoa
  • 1 cup water
  • 2 cups chopped onions
  • 2 garlic cloves, minced or pressed
  • 1 tablespoons vegetable oil
  • 1 celery stalk, chopped
  • 1 carrot, cut on the diagonal into ¼-inch thick slices
  • 1 bell pepper, cut into 1-inch pieces
  • 1 cup cubed zucchini
  • 2 cups undrained chopped fresh or canned tomatoes
  • 1 cup water or vegetable stock
  • 2 teaspoons ground cumin
  • ½ teaspoon chili powder, or more to taste
  • 1 teaspoon ground coriander
  • Pinch of cayenne, or more to taste
  • 2 teaspoons fresh oregano or 1 teaspoon dried oregano
  • Salt, to taste
  • Chopped fresh cilantro or mint (optional)
  • Grated Cheddar or Monterey Jack cheese (optional, see Chef Tips)
Missing an Ingredient?
Visit our ingredient substitution guide ›

Nutrition Facts


194 cals


6 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g


32 g


10 g


8 g


6 g


1012 mg


  1. Rinse the quinoa well with cold water. Place the rinsed quinoa and water a in small pot, bring to a boil, then cover and cook medium-low heat for about 15 minutes until soft. 
  2. While the quinoa is cooking, place the onions, garlic and vegetable oil in a soup pot and saute on medium heat for 5 to 8 minutes, or until slightly caramelized.
  3. Add celery and carrots to the soup pot and cook for an additional 5 minutes, stirring often.
  4. Add the bell pepper, zucchini, tomatoes, and one cup water or vegetable stock to soup pot. Stir in cumin, chili powder, coriander, cayenne, and oregano to the soup pot. Simmer covered for 10 to 15 minutes or until vegetables are tender.
  5. Stir in cooked quinoa and salt to taste. Top with cilantro and grated cheese, if desired, and serve immediately.

Chef Tips

Quinoa is a complete protein. It’s a boon for vegetarians. Use it interchangeably as a side for vegetarian mains instead of rice or couscous.

If you are on an immunosuppressed diet, make sure to use plain Jack cheese (not Pepper Jack).

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society