RECIPE

Peruvian Quinoa Stew

Author:Inspired by Moosewood at Home, pg. 212
Yield:4
Prep time: 00:35
Category:Main Courses
Rating:
 (2)

Ingredients

1/2 cups quinoa
1 cups water
2 cups chopped onions
cloves of garlic
2 tbsp. vegetable oil
celery stalk, chopped
carrot, cut on the diagonal into 1/4-inch slices
red bell pepper, cut in 1-inch pieces
1 cups cubed zucchini
2 cups undrained chopped tomatoes
1 cups water or vegetable stock
2 tsp. ground cumin
1/2 tsp. chili powder
1 tsp. ground coriander
pinch cayenne (optional)
2 tsp. fresh oregano (1 tsp. dried)
 salt to taste

Instructions

  1. Using a fine sieve, rinse the quinoa well. Place it in a pot with the 1 cup water and cook, uncovered on medium-low heat for about 15 minutes, until soft. Set aside.
  2. While the quinoa cooks, in a covered soup pot sauté the onions and garlic in the oil for about 5 minutes on medium heat.
  3. Add the celery, carrots, and continue to cook for 5 minutes, stirring often.
  4. Add the bell pepper, zucchini, tomatoes, and water or stock. Stir in the cumin, chili powder, coriander, cayenne and oregano and simmer, covered, for 10 to 15 minutes until the vegetables are tender.
  5. Stir the cooked quinoa into the stew and add salt to taste. Top with cilantro and grated cheese, if you wish. Serve immediately.

Nutrition

Nutrition Facts

4 per recipe

Serving size 1 serving

Amount per serving
Calories140
% Daily Value*
Total Fat 5g8%
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Total Sugars
Includes Added Sugars
Protein 3g

The % Daily Value (DV) tells you how much a nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.