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Vegetarian Stew Over Quinoa Recipe

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


Submitted by jlblom

Makes 6 servings



http://www.cookincanuck.com/2011/12/vegetarian-stew-with-quinoa-butternut-squash-coconut-milk-recipe/

Recipe Ingredients for Vegetarian Stew over Quinoa

2 cup, cubes Squash, Winter, Butternut
2 1tsp Olive Oil
1 medium (2-1/2" dia) Onions
0.5 tsp Salt
6 tsp Ginger Root
0.5 pepper Peppers, Jalapeno
2 cloves, raw Garlic
1.5 serving Lite Coconut Milk
3 medium whole (2-3/5" dia) Tomatoes, Red, Ripe
14 oz Beans Chick Peas
2 medium (4-1/8" long) Onions, Spring Or Scallions

Recipe Directions for Vegetarian Stew over Quinoa

  1. cook quinoa according to package instructions. i made twice what the original recipe called for to make the ratio of stew to grain more to my liking.

  2. bring a pot of water to a boil. Add a pinch of salt and the cubed butternut squash. Cook for 15 minutes, or until squash is just tender. drain and rinse with cold water, set aside.

  3. In a large frying pan heat olive oil over medium heat. Add onion and salt and cook until onions begin turning brown (about 7-8 minutes). Add minced ginger and minced jalapeno and cook for two more minutes, stirring constantly. Add garlic and continue stirring for one more minute.

  4. Add coconut milk, diced tomatoes, chickpeas and squash. Turn the mixture up to medium high and bring to a boil. Reduce to a simmer and cook for 15 minutes.

  5. Divide the stew and quinoa into six servings, top with chopped green onion and serve.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 228.9g
Amount Per Serving
Calories
126
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Sodium
360mg
15%
Potassium
366mg
10%
Total Carbohydrates
20.5g
7%
Dietary Fiber
4.5g
18%
Sugars
5.1g
Protein
4.5g
Vitamin A 111% Vitamin C 35%
Calcium 5% Iron 7%
* 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
88% confidence
A-
  Good points
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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