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Quinoa and Veggie Stew

Author: Recipes_kw
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Prep Time 30 minutes
Total Time 30 minutes
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

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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.