Quinoa and Veggie Stew

Author: Recipes_kw
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Fights Diabetes: Low Sugars!
Hypertension: Low Sodium!
Helps Fight Cancer: Breast, Colon, Lung, Pancreatic, Prostate, Stomach
Prep Time 30 mins
Total Time 30 mins
Course Main Course, Side Dishes, Stew
Cuisine American
Servings 6 Servings
Calories 389.84 kcal

Equipment

  • Stove
  • Dutch Oven

Ingredients
  

  • 1 tbsp olive oil extra virgin
  • 1 cup onion chopped
  • 1 cup red bell pepper stemmed, seeded, cut 1/2' pieces
  • 5 cloves garlic minced
  • 1 tbsp paprika ground
  • 2 tsp coriander ground
  • 1 1/2 tsp cumin ground
  • 6 cups vegetable broth ***Click on our Homemade Vegetable Broth link
  • 2 1/2 cups red potatoes unpeeled, 1/2' pieces
  • 1 cup white quinoa prewashed
  • 1 cup corn fresh or frozen
  • 2 cups tomatoes cored, chopped coarse
  • 1 cup peas frozen
  • 1 tsp salt
  • 1 tsp black pepper fresh cracked
  • 1 cup avocado pitted, diced
  • 1/2 cup cilantro fresh, minced

Instructions
 

  • Heat the olive oil in the Dutch oven over medium heat then sauté the onion, and bell pepper for about 7 minutes.
  • Stir in the garlic, paprika, coriander, cumin, broth and potatoes then bring pot to a boil.
  • Once boiling reduce heat to medium-low and simmer gently for 10 minutes.
  • Mix in the quinoa and simmer another 8 minutes then add in the corn; cook another 7 minutes.
  • Stir in the tomatoes and peas and simmer until heated through about 3 minutes.
  • Remove pot from the heat then serve in individual bowls sprinkled with salt, pepper. avocado and cilantro. Enjoy!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Quinoa and Veggie Stew
Amount Per Serving (1 Serving)
Calories 389.84 Calories from Fat 90
% Daily Value*
Fat 10.01g15%
Saturated Fat 1.42g9%
Sodium 442.75mg19%
Potassium 1530.25mg44%
Carbohydrates 70.59g24%
Fiber 11.85g49%
Sugar 9.98g11%
Protein 11.96g24%
Vitamin A 2340.12IU47%
Vitamin B1 0.36mg24%
Vitamin B2 0.22mg13%
Vitamin B3 4.49mg22%
Vitamin B5 1.63mg16%
Vitamin B6 1.19mg60%
Vitamin C 74.36mg90%
Vitamin E 3.12mg21%
Vitamin K 41.01µg39%
Calcium 101.89mg10%
Copper 0.51mg26%
Folate 174.39µg44%
Iron 5.52mg31%
Manganese 1.33mg67%
Magnesium 140.2mg35%
Phosphorus 336.12mg34%
Selenium 4.68µg7%
Zinc 2.36mg16%
Ess-Methionine 192.97mg
Ess-Tryptophan 112.64mg
Ess-Threonine 360.06mg
Ess-Phenylalanine 451.41mg
Ess-Arginine 665.94mg
Ess-Lysine 575.94mg
Ess-Leucine 642.76mg
Ess-Isoleucine 379.25mg
Ess-Histidine 251.24mg
Ess-Valine 498.65mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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