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Peruvian Quinoa Stew Recipe
|Quinoa||1⁄2 Cup (8 tbs)|
|Chopped onions||2 Cup (32 tbs)|
|Garlic||2 Clove (10 gm), minced or pressed|
|Vegetable oil||2 Tablespoon|
|Celery stalk||1 , chopped|
|Carrot||1 , cut on the diagonal into 1/4 -inch-thick slices|
|Bell pepper||1 , cut into 1-inch pieces|
|Cubed zucchini||1 Cup (16 tbs)|
|Chopped tomatoes||2 Cup (32 tbs) (Fresh Or Canned, undrained)|
|Water/Vegetable stock||1 Cup (16 tbs)|
|Ground cumin||2 Teaspoon|
|Chili powder||1⁄2 Teaspoon|
|Ground coriander||1 Teaspoon|
|Cayenne||1 Pinch (More To Taste)|
|Fresh oregano/1 teaspoon dried||2 Teaspoon|
Calories 229 Calories from Fat 87
% Daily Value*
Total Fat 10 g15.2%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 139.3 mg5.8%
Total Carbohydrates 32 g10.6%
Dietary Fiber 6.4 g25.6%
Sugars 8.2 g
Protein 6 g12.1%
Vitamin A 76.9% Vitamin C 93.6%
Calcium 8.4% Iron 15%
*Based on a 2000 Calorie diet
Place it in a pot with the water and cook, covered, on medium-low heat for about 15 minutes, until soft.
While the quinoa cooks, in a covered soup pot saute the onions and garlic in the oil for about 5 minutes on medium heat.
Add the celery and carrots, and continue to cook for 5 minutes, stirring often.
Add the bell pepper, zucchini, tomatoes, and water or stock.
Stir in the cumin, chili powder, coriander, cayenne, and oregano, and simmer, covered, for 10 to 15 minutes, until the vegetables are tender.
Stir the cooked quinoa into the stew and add salt to taste.
Top with cilantro and grated cheese, if you wish.