Quinoa Stew

FitnessGeek

Quinoa Stew
Vegan
Serves 4

Ingredients:
1/2 cup quinoa
1 cup water
2 cups onion, chopped
2 garlic cloves
2 tbsp olive oil
1 celery stalk, chopped
1 carrot, cut on the diagonal into 1/4-inch-thick slices
1 bell pepper, chopped in 1-inch pieces
1 cup zucchini, cubed
2 cups of fresh tomatoes or canned tomatoes undrained
1 cup vegetable stock
2 tsp cumin, ground
1/2 tsp coriander, ground
pinch of cayenne
2 tsp fresh oregano (only 1 tsp if dried)
salt to taste
chopped fresh cilantro to garnish
1 limes, cut into quarters and served on the side

Cook
- Using a fine sieve, rinse the quinoa well. Place it in a pot with the water and cook, covered, on medium-low heat for about 15 min or until soft. Set aside.
- While the quinoa cooks, saute the onions and garlic in the oil for about 5 min on medium heat. Add the celery and carrots, and continue to cook for 5 min, stirring often.
- Add the bell pepper, zucchini, tomatoes, and vegetable stock. Stir in the cumin, chili powder, coriander, cayenne, and oregano. Simmer, covered, for 10-15 min, until vegetable are tender. Stir the cooked quinoa into the stew and add salt to taste. Top with cilantro, serve with limes on the side. Serve immediately.

Nutritional Information:
Serving Size- 8oz. or 1/4th prepared recipe
Calories: 140
Protein: 2.8g
Fat: 4.7g
Carbs: 22.9g
Sodium: 52mg
Cholesterol: 0

Recipe can be found in the Moosewood Cookbook for Cooks at Home.

Enjoy!

FitnessGeek

Quinoa Stew
Vegan
Serves 4

Ingredients:
1/2 cup quinoa
1 cup water
2 cups onion, chopped
2 garlic cloves
2 tbsp olive oil
1 celery stalk, chopped
1 carrot, cut on the diagonal into 1/4-inch-thick slices
1 bell pepper, chopped in 1-inch pieces
1 cup zucchini, cubed
2 cups of fresh tomatoes or canned tomatoes undrained
1 cup vegetable stock
2 tsp cumin, ground
1/2 tsp coriander, ground
pinch of cayenne
2 tsp fresh oregano (only 1 tsp if dried)
salt to taste
chopped fresh cilantro to garnish
1 limes, cut into quarters and served on the side

Cook
- Using a fine sieve, rinse the quinoa well. Place it in a pot with the water and cook, covered, on medium-low heat for about 15 min or until soft. Set aside.
- While the quinoa cooks, saute the onions and garlic in the oil for about 5 min on medium heat. Add the celery and carrots, and continue to cook for 5 min, stirring often.
- Add the bell pepper, zucchini, tomatoes, and vegetable stock. Stir in the cumin, chili powder, coriander, cayenne, and oregano. Simmer, covered, for 10-15 min, until vegetable are tender. Stir the cooked quinoa into the stew and add salt to taste. Top with cilantro, serve with limes on the side. Serve immediately.

Nutritional Information:
Serving Size- 8oz. or 1/4th prepared recipe
Calories: 140
Protein: 2.8g
Fat: 4.7g
Carbs: 22.9g
Sodium: 52mg
Cholesterol: 0

Recipe can be found in the Moosewood Cookbook for Cooks at Home.

Enjoy!

Mireille

Quinoa Stew
Vegan
Serves 4

Ingredients:
1/2 cup quinoa
1 cup water
2 cups onion, chopped
2 garlic cloves
2 tbsp olive oil
1 celery stalk, chopped
1 carrot, cut on the diagonal into 1/4-inch-thick slices
1 bell pepper, chopped in 1-inch pieces
1 cup zucchini, cubed
2 cups of fresh tomatoes or canned tomatoes undrained
1 cup vegetable stock
2 tsp cumin, ground
1/2 tsp coriander, ground
pinch of cayenne
2 tsp fresh oregano (only 1 tsp if dried)
salt to taste
chopped fresh cilantro to garnish
1 limes, cut into quarters and served on the side

Cook
- Using a fine sieve, rinse the quinoa well. Place it in a pot with the water and cook, covered, on medium-low heat for about 15 min or until soft. Set aside.
- While the quinoa cooks, saute the onions and garlic in the oil for about 5 min on medium heat. Add the celery and carrots, and continue to cook for 5 min, stirring often.
- Add the bell pepper, zucchini, tomatoes, and vegetable stock. Stir in the cumin, chili powder, coriander, cayenne, and oregano. Simmer, covered, for 10-15 min, until vegetable are tender. Stir the cooked quinoa into the stew and add salt to taste. Top with cilantro, serve with limes on the side. Serve immediately.

Nutritional Information:
Serving Size- 8oz. or 1/4th prepared recipe
Calories: 140
Protein: 2.8g
Fat: 4.7g
Carbs: 22.9g
Sodium: 52mg
Cholesterol: 0

Recipe can be found in the Moosewood Cookbook for Cooks at Home.

Enjoy!

I LOVE quinoa!! Thanks for the post! :flowerforyou:

miasuperstar

mmmm.... saving to My Topics fo later this week!

keiko

I love quinoa too! This looks like another easy meal to make ahead and have for a quick lunch.
Thanks for sharing it:flowerforyou: