Quinoa Vegetarian Stew

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Quinoa Vegetarian Stew calories by ingredient
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Number of Servings: 4


    ½ cup quinoa

    Serve immediately.
    1 cup water
    2 cups chopped onions
    2 garlic cloves, minced or pressed
    1 tablespoons vegetable oil
    1 celery stalk, chopped
    1 carrot, cut on the diagonal into ¼-inch thick slices
    1 bell pepper, cut into 1-inch pieces
    1 cup cubed zucchini
    2 cups undrained chopped fresh or canned tomatoes
    1 cup water or vegetable stock
    2 teaspoons ground cumin
    ½ teaspoon chili powder
    1 teaspoon ground coriander
    Pinch of cayenne (or more to taste)
    2 teaspoon fresh oregano (OR) 1 teaspoon dried oregano
    Salt to taste
    Chopped 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.

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