Peruvian Quinoa Stew….(Vegan-Vegetarian)

Jun 08, 2023June 8, 20230 2
Peruvian Quinoa Stew....(Vegan-Vegetarian)
in Stew

Prep

20 min

Cook

45 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup quinoa
1 cup water
1 onion , diced
2 garlic cloves , minced
2 tablespoons oil ( any light oil )
1 celery rib , chopped
1 carrot , sliced
1 bell pepper , cut into 1-inch pieces ( any colour )
1/2 zucchini , cubed
2 cups chopped tomatoes ( fresh or canned , undrained , a 28oz/800 ml tin works well )
2 teaspoons ground cumin
1/2 teaspoon chili powder
1 teaspoon ground coriander
1 pinch cayenne ( or to your taste )
1 teaspoon dried oregano ( or 2 tsp fresh )
1 cup vegetable stock
fresh cilantro , finely chopped ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
7g
Fat
8g
Peruvian Quinoa Stew is a hearty vegetarian and vegan stew that is loaded with healthy vegetables and plant-based protein. Quinoa is the star of the dish, which is native to the Andean region of South America. The stew has a spicy kick to it, thanks to the chili powder and cayenne pepper, and is bursting with flavors from the coriander and oregano. This stew is easy to make and can be enjoyed on its own as a main dish or as a side dish. It's perfect for a cold winter night when you crave a warm and comforting meal.

Instructions

1.Rinse the quinoa under cold water. In a saucepan, place quinoa and water and bring to a boil. Reduce heat to low, cover and simmer gently for 12-15 minutes or until liquid has been absorbed. Remove from heat and keep covered for an additional 5 minutes.
2.In a large saucepan, heat oil over medium heat. Add onion and garlic and sauté until softened.
3.Add celery, carrot, bell pepper, and zucchini. Sauté until vegetables have softened.
4.Add chopped tomatoes, cumin, coriander, chili powder, cayenne, dried oregano and vegetable stock. Bring mixture to a boil.
5.Reduce heat to low, cover and simmer for 25-30 minutes or until vegetables are soft.
6.Serve the quinoa in bowls and ladle the stew on top of it. Garnish with cilantro if desired.

PROS

Peruvian Quinoa Stew is a delicious vegetarian and vegan dish that is packed with plant-based protein and fiber.
The recipe is simple to make, and the ingredients are easy to find.
It’s healthy, filling, and flavorful.

CONS

The stew may take a bit of time to prepare with all the chopping and simmering involved.
This dish is not suitable for those with a quinoa allergy.

HEALTH & BENEFITS

Peruvian Quinoa Stew is a great source of plant-based protein and fiber. The stew is also low in fat and high in vitamins and minerals. Quinoa is rich in antioxidants and contains all nine essential amino acids, making it an excellent source of vegetarian protein.

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