Quinoa Vegetable Stew

Name: Quinoa Vegetable Stew Recipe
Yield: 4
Ingredients: 1/2 c Quinoa; 1 c water; 2 c choppped onions; 2 cloves minced garlic; 1 T vegetable oil; 1 celery stalk chopped; 1 carrot cut on diagonal 1/4 in thick; 1 bell pepper cut in to 1 in pieces; 1 c zucchini cubed; 2 c undrained canned tomatoes; 1 c vegetable stock; 2 t ground cumin; 1/2 t chili powder; 1 t ground coriander; pinch of cayenne pepper; 1 t dried oregano; grated parmesan cheese at finish

Number of Servings: 4

Ingredients

1/2 c Quinoa1 c water2 c choppped onions2 cloves minced garlic1 T vegetable oil1 celery stalk, chopped1 carrot cut on diagonal 1/4 in thick1 bell pepper cut in to 1 in pieces1 c zucchini cubed2 c undrained canned tomatoes1 c vegetable stock2 t ground cumin1/2 t chili powder1 t ground corianderpinch of cayenne pepper1 t dried oreganograted parmesan cheese at finish

Directions

wash quinoa before cooking to rinse away bitter coating from the grains. cook quinoa in 1 c water in a covered pot, on low heat unti liquid is gone and grains are tender (about 12 mins). saute onions garlc and veg oil for 5 mins. add celery, carrot and cook another 5 mins. add bell pepper, zucchini and tomatoes. Add vegetable stock and spices to taste. simmer covered for about 15 min. Taste for seasoning and adjust as needed. add in cooked quinoa and mix well. Serve with a dusting of grated parmesan cheese.

Number of Servings: 4

Recipe submitted by SparkPeople user MOMMSHELLY.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 180.8
Total Fat: 5.1 g
Cholesterol: 0.0 mg
Sodium: 360.0 mg
Total Carbs: 31.5 g
Dietary Fiber: 6.5 g
Protein: 5.5 g

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