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Quinoa and Vegetable Stew

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This is a DELICIOUS stew to incorporate into your weekly winter menu. It has a ton of flavor and is easy to prep. The nice thing about a stew is you can’t go wrong adding more vegetables than what the recipe calls for – so be creative and add whatever else sounds good! An added bonus of this stew is the micro-nutrients! Its a great source of potassium, vitamin A and C and Iron. I also paired this stew with a light salad. Enjoy!

Serves: 4 | Serving Size: 1/4 of stew

Ingredients:

  • 1 tablespoon olive oil
  • 1 sweet onion, chopped
  • 2 red bell peppers, cut into 1/2-inch pieces
  • 4 garlic cloves, minced
  • 2 teaspoons paprika
  • 1 teaspoon smoked paprika
  • 2 teaspoons ground coriander
  • 1 1/2 teaspoons ground cumin
  • 1 cup water
  • 4 cups vegetable broth (more as needed)
  • 10oz red potatoes, unpeeled, cut into 1/2-inch pieces
  • 1 cup prewashed or rinsed quinoa
  • 1 cup fresh or frozen corn
  • 1 cup chopped celery
  • 1/2 cup chopped carrots
  • Salt and pepper

Directions:

  1. Heat oil in medium saucepan over medium heat until simmering. Add onion, bell peppers, garlic, paprika, coriander, and cumin. Cook, stirring often until vegetables are soft and spices are fragrant, about 5 minutes.
  2. Stir in water, scrapping up any browned bits. Stir in broth, potatoes and carrots and bring to a simmer – cook for about 10 minutes.
  3. Stir in quinoa and simmer for 8 minutes.
  4. Stir in corn and celery and simmer until potatoes and quinoa are just tender, about 5 – 8 minutes. Serve in individual bowl, season with salt and pepper to taste. Enjoy!
  5. When reheating, add additional broth as needed to thin sauce.

Nutrition Information:
Per serving: Calories: 417; Total Fat: 8g;  Cholesterol: 0mg; Sodium: 294mg; Total Carbohydrates: 76g; Dietary Fiber: 11g; Protein: 11g
Nutrition Bonus: Potassium: 1432mg; Vitamin A: 98%; Vitamin C: 384%; Calcium: 9%; Iron: 42%