Medium | Servings: 6 | Ready In: 30 minutes | Yield: 10 cups
Quinoa originates in Peru, where it grows high on the Andes mountains and has fed Incan warriors for centuries. Paired with other traditional ingredients like potatoes and corn, this hearty, plant-based stew has authentic flavor. Make a big batch of these and freeze extras for healthy, gluten-free, vegan dinners any night of the week.
- 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
How it’s Done
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. Garnish with diced avocado and fresh cilantro to serve.
Yield: 10 Cups
Chef Katie’s 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.
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.
Is Quinoa Organic? Quinoa originates in Peru, where it grows high on the Andes mountains and has fed Incan warriors for centuries. It is naturally gluten-free and 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.
Watch to Learn More:
- Does not include avocado
|Amount Per Serving|
|% 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|
|Protein 9 g||17 %|
|Vitamin A||30 %|
|Vitamin C||80 %|
|* 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