Quinoa Vegetarian Stew
- Number of Servings: 4
Ingredients
½ cup quinoa Serve immediately.1 cup water2 cups chopped onions2 garlic cloves, minced or pressed1 tablespoons vegetable oil1 celery stalk, chopped1 carrot, cut on the diagonal into ¼-inch thick slices1 bell pepper, cut into 1-inch pieces1 cup cubed zucchini2 cups undrained chopped fresh or canned tomatoes1 cup water or vegetable stock2 teaspoons ground cumin½ teaspoon chili powder1 teaspoon ground corianderPinch of cayenne (or more to taste)2 teaspoon fresh oregano (OR) 1 teaspoon dried oreganoSalt to tasteChopped fresh cilantro (optional)Grated Cheddar (OR) Monterey Jack cheese (optional)
Rinse quinoa well with cold water. Use a fine mesh filter or coffee filter. If you're a klutz like me use the fine mesh filter or a lot of quinoa is going to wind up in the sink!
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!
Place rinsed quinoa and water in pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.
While the quinoa is cooking place the onions, garlic and vegetable oil in covered soup pot and saute on medium heat for 5 minutes
And celery and carrots to the soup pot and cook an additional 5 minutes, stirring often
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.
Stir in cooked quinoa and salt to taste.
Top with grated cheese and cilantro (optional)
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user BIPOLARPRINCESS.
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!
Place rinsed quinoa and water in pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.
While the quinoa is cooking place the onions, garlic and vegetable oil in covered soup pot and saute on medium heat for 5 minutes
And celery and carrots to the soup pot and cook an additional 5 minutes, stirring often
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.
Stir in cooked quinoa and salt to taste.
Top with grated cheese and cilantro (optional)
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user BIPOLARPRINCESS.
Nutritional Info Amount Per Serving
- Calories: 148.2
- Total Fat: 12.5 g
- Cholesterol: 0.0 mg
- Sodium: 26.4 mg
- Total Carbs: 23.2 g
- Dietary Fiber: 4.4 g
- Protein: 4.6 g
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