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Peruvian Quinoa Stew

Name: Peruvian Quinoa Stew
Prep time: 20

4.3

4.3 out of 5 stars (based on 58 reviews)

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 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)

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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 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.
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.
Add celery and carrots to the soup pot and cook for 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 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

Peruvian Quinoa Stew