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Peruvian Quinoa Stew

Name: Peruvian Quinoa Stew
Prep time: 20

(38 votes, average: 3.71 out of 5)

20 min prep

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 relatively easy stew that’s full of fiber, protein and colorful vegetable...

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 ).

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Nutrition Facts

Calories

194 cals

Fat

6 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

3 g

Carbohydrates

32 g

Sugar

10 g

Fiber

8 g

Protein

6 g

Sodium

1012 mg

Directions

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.
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.
And celery and carrots to the soup pot and cook an additional 5 minutes, stirring often.
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.
Stir in cooked quinoa and salt to taste.Top with cilantro and grated cheese, if desired, and serve immediately.

Chef Tips

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.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, 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.