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Peruvian Quinoa Stew Recipe

Looking for an easy Peruvian Quinoa Stew recipe? Learn how to make Peruvian Quinoa Stew using healthy ingredients.


Submitted by cajunistic

Makes 4 servings



Looking for a great low calorie, nutritious and delicious diet meal? Going vegetarian? Then this quinoa vegetarian stew is just what you're looking for! And because it's made with quinoa you get a totally healthy meal with plenty of protein without meat.

Recipe Ingredients for Peruvian Quinoa Stew

1/2 cup quinoa
1 cup water
2 cups chopped onions
2 garlic cloves
1 tablespoons vegetable oil
1 celery stalk, chopped
1 carrot, cut on the diagonal into 1/4-inch thick slices
1 bell pepper, cut into 1-inch pieces
1 cup zucchini
2 cups undrained chopped fresh or canned tomatoes
1 cup water or vegetable stock
2 teaspoons ground cumin
1/2 teaspoon chili powder
1 teaspoon ground coriander
1 pinch of cayenne (or more to taste)
1 teaspoon oregano
1 Salt to taste

Recipe Directions for Peruvian Quinoa Stew

  1. Rinse quinoa well with cold water. Use a fine mesh filter or coffee filter. If you're a klutz like me use the fine mesh filter or a lot of quinoa is going to wind up in the sink!

  2. Quinoa is coated with a natural substance called saponin that protects the grain by repelling insects and birds. Rinsing the quinoa is important to avoid a raw or bitter taste. You can tell if there is saponin by the production of a soapy looking "suds" when the seeds are swished in water. Good news! If you are using Ancient Harvest Quinoa you can skip this step. It's already rinsed!

  3. Place rinsed quinoa and water in pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.

  4. While the quinoa is cooking place the onions, garlic and vegetable oil in covered soup pot and saute on medium heat for 5 minutes

  5. And celery and carrots to the soup pot and cook an additional 5 minutes, stirring often

  6. 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 soup pot simmer covered for 10 to 15 minutes until vegetables are tender.

  7. Stir in cooked quinoa and salt to taste.

  8. Top with grated cheese

  9. Serve immediately.

Categories

Main Dish

Nutrition Facts
Serving Size 356.1g
Amount Per Serving
Calories
174
Calories from Fat
49
% Daily Value*
Total Fat
5.4g
8%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
73mg
3%
Potassium
617mg
18%
Total Carbohydrates
27.7g
9%
Dietary Fiber
5.2g
21%
Sugars
7.0g
Protein
5.5g
Vitamin A 87% Vitamin C 98%
Calcium 7% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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