Peruvian Quinoa Vegetable Stew

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Peruvian Quinoa Vegetable Stew – Healthy, Plant-Based, Oil-Free, Vegan Soup Recipe

 

 

 

 

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.

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

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

This hearty Peruvian stew brings together quinoa, corn, and potatoes for a simple, satisfying one-pot vegan dinner

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:


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
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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