Rainbow Vegetable Stew

Author: Recipes_kw
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Prep Time 1 hour
Total Time 1 hour
Course Appetizers, Main Course, Side Dishes, Soups
Cuisine American
Servings 4 Servings
Calories 142.08 kcal


  • Stove


  • 1 tbsp olive oil extra virgin
  • 1 cup red onion chopped
  • 1/2 cup celery chopped
  • 3 cloves garlic minced
  • 2 tsp salt divided
  • 4 cup vegetable broth ***Click Vegetable Broth link for recipe
  • 2 lbs butternut squash peeled, 1/2' inch cubes
  • 1 cup red bell pepper chopped
  • 1 cup green bell pepper chopped
  • 1 tsp cumin ground
  • 1/2 tsp oregano dried
  • 1/4 tsp chili powder
  • 1 1/2 cups water
  • 3/4 cup quinoa tri-color, uncooked
  • 1/2 cup corn kernels fresh or frozen
  • 15 oz black beans canned, drained, rinsed
  • 1/2 cup parsley fresh, chopped
  • 1 tbsp lime juice fresh squeezed, no sugar added or preservatives


  • Heat the oil in a large saucepan over medium-high heat then saute the onion and celery for about 5 minutes.
  • Add in the garlic, 1 1/2 tsp salt, broth, squash, bell peppers, cumin, oregano, and chili powder then bring the pot to a boil.
  • Reduce the heat to medium; simmer for 20 minutes or until the squash is tender.
  • Rinse the quinoa under cold water then place in a medium sized saucepan with the 1 1/2 cups of water and 1/2 tsp salt. Bring to a boil; then reduce the heat to low; cover and simmer for 12 to 15 minutes or until quinoa is tender and the water is absorbed.
  • Stir the corn and beans into the stew and continue cooking another 10 minutes. Before serving mix in the fresh parsley, lime juice and quinoa. Enjoy!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Rainbow Vegetable Stew
Amount Per Serving (1 Serving)
Calories 142.08 Calories from Fat 20
% Daily Value*
Fat 2.19g3%
Saturated Fat 0.29g2%
Sodium 458.5mg20%
Potassium 576.71mg16%
Carbohydrates 28.99g10%
Fiber 5.9g25%
Sugar 3.91g4%
Protein 5.34g11%
Vitamin A 8747IU175%
Vitamin B1 0.19mg13%
Vitamin B2 0.1mg6%
Vitamin B3 23.3mg117%
Vitamin B5 0.58mg6%
Vitamin B6 0.35mg18%
Vitamin C 52.08mg63%
Vitamin E 2.07mg14%
Vitamin K 50.72µg48%
Calcium 78.25mg8%
Copper 0.19mg10%
Folate 79.77µg20%
Iron 2.49mg14%
Manganese 0.55mg28%
Magnesium 68.77mg17%
Phosphorus 134.35mg13%
Selenium 2.17µg3%
Zinc 0.8mg5%
Ess-Methionine 81.65mg
Ess-Tryptophan 59.81mg
Ess-Threonine 164.54mg
Ess-Phenylalanine 241.75mg
Ess-Arginine 295.43mg
Ess-Lysine 281.77mg
Ess-Leucine 351.26mg
Ess-Isoleucine 201.68mg
Ess-Histidine 127.72mg
Ess-Valine 243.97mg
* 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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