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.
Total Time30 minutesmins
Course: Dinner, Main Course, Soup, Stew
Cuisine: Gluten-Free, Incan, Peruvian, South American, Vegan, Vegetarian
Keyword: authentic, fat-free, hclf, healthy, high carb, low fat, oil-free, one pot meal, plant-based, quinoa, stew, traditional, wfpb, whole food, whole foods diet, whole grain
Servings: 6
Calories: 274kcal
Ingredients
1oniondiced
1red bell pepperseeded and diced
1tablespoonsweet paprika
2teaspoonsground coriander
2teaspoonsground cumin
1teaspoondried Mexican or Peruvian Oregano
5clovesgarlicminced
15-ouncecanned diced tomatoes
6cupswater
1poundabout 3 medium red potatoes, unpeeled, diced
2ears corn
1cupwhite Quinoa
1 ½teaspoonsalt
Avocado and fresh Cilantrofor 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. Garnish with diced avocado and fresh cilantro to serve.