Peruvian Quinoa Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 30
Ingredients
2.5 cups quinoa 5 cups water10 cups chopped onions10 garlic cloves, minced or pressed1/4 cup vegetable oil5 celery stalks, chopped5 carrots, cut on the diagonal into ¼-inch thick slices5 bell peppers, cut into 1-inch pieces5 cups cubed zucchini10 cups undrained chopped fresh or canned tomatoes5 cups water or vegetable stock3.5 Tablespoons ground cumin1 Tablespoons chili powder2 Tablespoons ground corianderPinch of cayenne (or more to taste)3.5 Tablespoons fresh oreganoSalt to taste
1. Rinse quinoa well with cold water. Use a fine mesh filter or coffee filter.
Quinoa is coated with a natural substance called saponin that protects the grain by repelling insects and birds. Rinsing the quinoa is important to avoid a raw or bitter taste. You can tell if there is saponin by the production of a soapy looking "suds" when the seeds are swished in water.
Good news! If you are using Ancient Harvest Quinoa you can skip this step. It's already rinsed!
2. Place rinsed quinoa and water in pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.
3. While the quinoa is cooking place the onions, garlic and vegetable oil in covered soup pot and saute on medium heat for 5 minutes
4. And celery and carrots to the soup pot and cook an additional 5 minutes, stirring often
5. Add the bell pepper, zucchini, tomatoes, and one cup water or vegetable stock to soup pot. Stir in cumin, chili powder, coriander, cayenne and oregano to soup pot simmer covered for 10 to 15 minutes until vegetables are tender.
6. Stir in cooked quinoa and salt to taste.
7. Serve immediately.
Serving Size: bowls
Number of Servings: 30
Recipe submitted by SparkPeople user JGRUSSO.
Quinoa is coated with a natural substance called saponin that protects the grain by repelling insects and birds. Rinsing the quinoa is important to avoid a raw or bitter taste. You can tell if there is saponin by the production of a soapy looking "suds" when the seeds are swished in water.
Good news! If you are using Ancient Harvest Quinoa you can skip this step. It's already rinsed!
2. Place rinsed quinoa and water in pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.
3. While the quinoa is cooking place the onions, garlic and vegetable oil in covered soup pot and saute on medium heat for 5 minutes
4. And celery and carrots to the soup pot and cook an additional 5 minutes, stirring often
5. Add the bell pepper, zucchini, tomatoes, and one cup water or vegetable stock to soup pot. Stir in cumin, chili powder, coriander, cayenne and oregano to soup pot simmer covered for 10 to 15 minutes until vegetables are tender.
6. Stir in cooked quinoa and salt to taste.
7. Serve immediately.
Serving Size: bowls
Number of Servings: 30
Recipe submitted by SparkPeople user JGRUSSO.
Nutritional Info Amount Per Serving
- Calories: 133.8
- Total Fat: 3.4 g
- Cholesterol: 0.0 mg
- Sodium: 128.5 mg
- Total Carbs: 23.8 g
- Dietary Fiber: 4.5 g
- Protein: 4.2 g
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