Quinoa Vegetable Stew Recipe

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


Submitted by womanzo

Makes 4 servings



Quinoa has a mild nutty flavor and is a bit crunchy.

Recipe Ingredients for Quinoa Vegetable Stew

3/4 cup quinoa
1 1/2 cups water
1 cup fresh or frozen corn kernels
1 cup onion, chopped
3 garlic cloves, minced
1 tbsp olive oil
1 cup bell peppers, chopped
2 cups zucchini or yellow squash, chopped
5 cups fresh tomatoes or 3 cups undrained canned tomatoes, chopped
1 tbsp fresh cilantro
1 tbsp fresh basil

Recipe Directions for Quinoa Vegetable Stew

  1. Thoroughly rinse the quinoa in a fine mesh strainer under cool running water and set aside to drain. Combine the quinoa and water in a saucepan, cover, and simmer for 15-20 minutes, until tender and fluffy. When the quinoa has cooked for about 10 minutes, stir in the corn, cover, and continue to cook.

  2. Meanwhile, in a nonstick skillet, saute the onions and garlic in the oil for 5 minutes, until the onions begin to soften. Add the bell peppers and zucchini or yellow squash and saute for 5 more minutes. Stir in the tomatoes, cilantro, and basil, cover, and simmer for about 10 minutes, until the vegetables are tender. Add salt and pepper to taste.

  3. Fluff the quinoa mixture, spoon into individual serving plates, ladle on the vegetable sauce, and top with cilantro or basil sprigs.

Categories

Vegetables, First Course, Main Dish, Side Dish, Soup, Vegetarian

Nutrition Facts
Serving Size 462.8g
Amount Per Serving
Calories
245
Calories from Fat
55
% Daily Value*
Total Fat
6.1g
9%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
22mg
1%
Potassium
968mg
28%
Total Carbohydrates
42.4g
14%
Dietary Fiber
7.1g
28%
Sugars
9.3g
Protein
8.5g
Vitamin A 50% Vitamin C 112%
Calcium 6% 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
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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