Quinoa originates in Peru, where it has fed Incan warriors for centuries. This hearty, plant-based Peruvian stew combines quinoa with potatoes, corn, and simple vegetables. A delicious, oil-free vegan one pot dinner!
What is Quinoa?
Quinoa is considered a whole grain, native to the Andes mountains. Pronounced KEEN-wah, it actually considered a seed, naturally gluten-free and vegan. Quinoa is very small, resembling bird seed or another whole grain, amaranth. It is a healthy source of plant-based protein and fiber.
Quinoa is protected by laws to ensure it is GMO-free and organic. Most quinoa you buy today is pre-rinsed, so there’s no need to wash.
How Do I Cook Quinoa?
Quinoa is relatively quick to cook, making it a convenient go-to ingredient for weeknight meals. You can cook plain quinoa with a 1:2 ratio of quinoa to water.
How Can I Use Quinoa in Recipes?
Quinoa can be used for a sweet Blueberry Breakfast Bowl, a Quinoa Fiesta Lunch Bowl, Buddha Bowl, or Stuffed Sweet Potatoes.
Quinoa also comes in flakes. Similar to rolled oats, the whole quinoa grain has been flattened into small flakes. Like oatmeal, quinoa flakes can be cooked for a creamy breakfast bowl or used in baking plant-based Peanut Butter Cookies.
For more plant-based cooking tips and recipes, check out: Quinoa Cooking: Rinsing, Oil-Free Toasting, and How to Know When It’s Done
Chef Katie’s Plant-Based Cooking Tips:
Mexican and Peruvian Oregano: Peruvian oregano is traditional for this recipe, but you can also substitute with Mexican oregano, marjoram, or even Greek oregano.
Freezer-Friendly: This plant-based recipe is very freezer-friendly. Make a big batch and freeze extras. Enjoy for future dinners or easy, healthy vegan lunches.
No fresh corn? You can easily swap frozen corn for fresh. One ear of corn usually provides about ¾ cup kernels, so you’ll need about 1 ½ cups frozen kernels for this recipe.
Quinoa Substitutions? If you don’t have quinoa or wish to avoid, you can substitute with another quick-cooking whole grain, beans, or lentils. Amaranth, short grain brown rice, black beans, or lentils would all work great in this recipe.
Peppers, Onions, and simple spices build the flavors for a hearty Peruvian stew 
No fresh corn? You can easily swap frozen corn for fresh. One ear of corn usually provides about ¾ cup kernels, so you’ll need about 1 ½ cups frozen kernels for this recipe. 
Chef Katie’s Ingredient Tip: Peruvian oregano is traditional for this recipe, but you can also substitute with Mexican oregano, marjoram, or even Greek oregano.
Peruvian Quinoa Vegetable Stew
- Medium
- Servings: 6Â
- Ready In: 30 minutes
- Yield: 10 cups
If you like this recipe, you should also check out: Light Peruvian Summer Corn Cob Soup, Middle Eastern Green Lentil Stew with Potatoes, and Easy Chunky Vegan Corn Chowder
Peruvian Quinoa Vegetable Stew
Ingredients
- 1 onion diced
- 1 red bell pepper seeded and diced
- 1 tablespoon sweet paprika
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- 1 teaspoon dried Mexican or Peruvian Oregano
- 5 cloves garlic minced
- 15- ounce canned diced tomatoes
- 6 cups water
- 1 pound about 3 medium red potatoes, unpeeled, diced
- 2 ears corn
- 1 cup white Quinoa
- 1 ½ teaspoon salt
- Avocado and fresh Cilantro for serving
Instructions
- To make the Peruvian Quinoa Vegetable Stew:  Heat a large soup pot over medium heat. When the pot is hot, add the onion and bell pepper.  Sauté over medium-high heat, stirring often, until golden around the edges, about 7 minutes.  Add the paprika, coriander, cumin, Peruvian Oregano, and garlic.  Sauté 1 more minute, until aromatic.
- Add the diced tomatoes, water, and diced potatoes.  Cover and bring to a boil over high heat.  Reduce to a simmer and cook 8 minutes. While the stew simmers, cut the corn kernels off the ears.  After 8 minutes, add the corn kernels and quinoa to the stew.  Cover and continue simmering until the quinoa and potatoes are tender, about 7 to 8 minutes.
- Remove the lid, season with salt to taste. Â Garnish with diced avocado and fresh cilantro to serve.
- Yield: 10 Cups
Notes
Watch to Learn More:
Nutrition Facts
- Does not include avocado
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 274 | |
| % Daily Value * | |
| Total Fat 3 g | 5 % |
| Saturated Fat 1 g | 4 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 2 mg | 1 % |
| Sodium 615 mg | 26 % |
| Potassium 865 mg | 25 % |
| Total Carbohydrate 55 g | 18 % |
| Dietary Fiber 6 g | 26 % |
| Sugars 4 g | Â |
| Protein 9 g | 17 % |
| Vitamin A | 30 % |
| Vitamin C | 80 % |
| Calcium | 8 % |
| Iron | 26 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Nature’s Earthly Choice Organic Quinoa, 32 Ounce
- Classic Provisions Spices Oregano, Mexican Whole, 3 Ounce
- Szeged Sweet Paprika Seasoning Spice
- Simply Organic, Cumin, 2.31 oz
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