Recipe Details

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Quinoa and Vegetable Stew
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Cuisine Type: North American
Freezable:  Yes
Ingredients:
  • 3/4 cup quinoa
  • 1 1/2 cups water
  • 1 cup corn, frozen whole kernels
  • 1 tbsp olive oil
  • 1 cup onion, yellow, chopped (~1 1/2)
  • 3 cloves garlic, minced (~1 tbsp)
  • 1 cup pepper, red, chopped (~1 1/4)
  • 2 cups zucchini, green, halved, chopped (~1 1/4)
  • 3 cups tomatoes, canned diced, no salt added, undrained
  • 1 tbsp cilantro, fresh, chopped
  • 1 tbsp basil, fresh, chopped
  • 1/2 tsp salt, sea
  • 1/4 tsp pepper, black freshly ground
Instructions:
  1. Cooking
    1. Place the quinoa in a dry pot over medium heat and toast until fragrant, about 3 minutes.
    2. Add the water and bring to a boil.
    3. Reduce the heat to low and simmer, covered for 12 minutes until quinoa is cooked and liquid is absorbed.
    4. With about 4 minutes left before the quinoa is cooked, add the corn, cover and continue simmering.
    5. Meanwhile, heat the oil in non stick pan over medium heat.
    6. Add the onions and garlic, saute for 5 minutes.
    7. Add the red pepper and zucchini and saute for 5 minutes.
    8. Add the tomatoes and their juice, the cilantro and basil.
    9. Cover and simmer for 10 minutes until vegetables are cooked.
    10. Season with salt and pepper.
    11. Fluff the cooked quinoa with a fork and divide among plates.
    12. Top with vegetables and serve.
Nutritional Facts
Nutrient (per serving)% DV
Calories 26013%
Total Fat 6g9%
    Saturated Fat 1g4%
    Trans Fat 0g--
Cholesterol 0mg0%
Sodium 331mg14%
Total Carbohydrate 48g16%
    Dietary Fiber 7g27%
    Sugars 11g--
Protein 9g17%
Vitamin A 1668iu33%
Vitamin C 113mg188%
Calcium 103mg10%
Iron 5mg26%