Quinoa and Vegetable Stew
This Recipe Is:
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!
Ingredients
Prep: 15 minutes | Cook: 20 minutes | Total Time: 35 minutes
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2 tablespoons
canola oil
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2/3 cup
quinoa
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1
carrot, diced
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1/2
onion, finely chopped
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1 small head
cauliflower, chopped
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1/2
green bell pepper, seeded and chopped
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2 cloves
garlic, crushed
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2 cups
vegetable stock
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3 1/2 cups
water
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8
canned whole peeled tomatoes, chopped
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4 tablespoons
tomato sauce, from the can with the tomatoes
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1 1/2 cups
Chinese cabbage, sliced
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8
basil leaves, torn
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2
bay leaves
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2 cups
baby spinach
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1/4 cup
parsley, for garnish
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salt and pepper, to taste
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Italian seasoning, to taste
Instructions
- 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.
- 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!
Reviewed July 16, 2012
From www.foodily.com with permission. © 2010-2012 Foodily.com, Inc.
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Nutritional Information
Makes: 6 servings
- Calories252
- Carbohydrates39.5 g
- Dietary fiber10.9 g
- Cholesterol1 mg
- Fat7.6 g
- Saturated fat1 g
- Sodium402mg
- Protein11.6
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