Vegetarian Quinoa Stew Recipe

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


Submitted by browns1

Makes 4 servings



This quick one-pot meal is high in protein, low in fat?and easy to make.

Recipe Ingredients for Vegetarian Quinoa Stew

2 tbsp (30 mL) olive oil
4 cloves garlic, minced
2 medium white onions, chopped
1 cup (250 mL) quinoa, rinsed well
1 cup (250 mL) tomato juice, fresh or canned
2 cups (500 mL) fresh tomatoes, chopped
2 cups (500 mL) corn,
2 tsp (10 mL) cayenne pepper
2 tsp (10 mL) cumin
1/4 cup (50 mL) chipotle paste
1 Salt and pepper to taste
1/8 cup cheddar cheese, shredded, to sprinkle on top

Recipe Directions for Vegetarian Quinoa Stew

  1. Over medium-high heat, sauté garlic and onions in olive oil until softened, about 3 to 5 minutes. Add quinoa and cook until it starts to make a crackling sound, about 5 minutes more. Add rest of ingredi­ents except cheese, and stir together until well mixed. Reduce heat and simmer uncovered for about 20 minutes. Sprinkle cheese overtop and serve hot.

  2. Source: Best Health Magazine, Summer 2009

Categories

Main Dish, Side Dish, Vegetarian

Nutrition Facts
Serving Size 343.3g
Amount Per Serving
Calories
443
Calories from Fat
137
% Daily Value*
Total Fat
15.2g
23%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
11mg
4%
Sodium
248mg
10%
Potassium
969mg
28%
Total Carbohydrates
63.3g
21%
Dietary Fiber
7.3g
29%
Sugars
16.2g
Protein
18.0g
Vitamin A 54% Vitamin C 37%
Calcium 29% Iron 23%
* 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 cholesterol
  • High in vitamin A
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