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Quinoa and Vegetable Stew

Quinoa and Vegetable Stew
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WebMD Recipe from

This stew is not only a great way to clean the odds and ends out of your refrigerator, it’s absolutely delicious. Don’t let the exotic quinoa run you off, this versatile high-protein source is easy to cook and great for breakfast, lunch, dinner, or even in baking!

Prep: 15 minutes | Cook: 20 minutes | Total Time: 35 minutes
  • 2 tablespoons
    canola oil
  • 2/3 cup
  • carrot, diced
  • 1/2 
    onion, finely chopped
  • 1 small head
    cauliflower, chopped
  • 1/2 
    green bell pepper, seeded and chopped
  • 2 cloves
    garlic, crushed
  • 2 cups
    vegetable stock
  • 3 1/2 cups
  • canned whole peeled tomatoes, chopped
  • 4 tablespoons
    tomato sauce, from the can with the tomatoes
  • 1 1/2 cups
    Chinese cabbage, sliced
  • basil leaves, torn
  • bay leaves
  • 2 cups
    baby spinach
  • 1/4 cup
    parsley, for garnish
    salt and pepper, to taste
    Italian seasoning, to taste
  1. Heat the oil in a large pot or Dutch oven on medium-high heat. Stir in the quinoa, carrot, onion, bell pepper, cauliflower, and garlic. Cook the mixture for a few minutes until lightly browned, stirring frequently.
  2. Pour in the stock, water, tomatoes and sauce, cabbage, bay leaves, Italian seasoning, basil, and spinach. Increase the heat to high and bring to a boil. Reduce the heat to medium and simmer until the quinoa and vegetables are tender, about 10 minutes. Season the dish to taste with salt and pepper. Garnish with parsley before serving. Also don't forget to remove the bay leaves!
Nutritional Information

Makes: 6 servings
  • Calories252
  • Carbohydrates39.5 g
    • Dietary fiber10.9 g
  • Cholesterol1 mg
  • Fat7.6 g
    • Saturated fat1 g
  • Sodium402mg
  • Protein11.6
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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