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(17 votes, average: 4.35 out of 5)
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This recipe for Peruvian quinoa stew is one version of the hearty soups that are served throughout the Andes.It is a filling and relatively easy stew that’s full of fiber, protein and colorful vegetable goodness. Added benefits come from the tomatoes, which are high in lycopene, a potent antioxidant that might help in protecting the body against damage from free radicals.
Preparation
1. Rinse quinoa well with cold water. Place rinsed quinoa and water in pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.
2. While the quinoa is cooking, place the onions, garlic and vegetable oil in covered soup pot and sauté on medium heat for 5 to 8 minutes or until slightly caramelized.
3. And celery and carrots to the soup pot and cook 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.
Ingredients:
- 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 Ann’s Tips ).
Nutritional Information
Calories
193 cals
Fat
6 g
Saturated Fat
1 g
Polyunsaturated Fat
2 g
Monounsaturated Fat
3 g
Carbohydrates
32 g
Sugar
10 g
Fiber
7 g
Protein
6 g
Sodium
1002 mg
*per serving
Ann's Tips and Tricks
Quinoa can boast having 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 only use plain Jack cheese.
