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Quinoa Vegetable Stew
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Authored By: Moosewood Restaurant
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Diet Types: Vegetarian, Dairy Free, Vegan
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Ingredients:
3/4 cup Quinoa1 1/2 cups water1 cup fresh or frozen corn kernels1 cup chopped onion3 garlic cloves, minced or pressed1 tablespoon olive oil1 cup chopped zucchini or yellow squash5 cups fresh or 3 cups undrained canned tomatoes (28 oz can)1 tablespoon chopped fresh cilantro1 tablespoon chopped fresh basilSalt and pepper to tastegarnish with a few cilantro or basil sprigs
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Serves: 4
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Cooking Time: Under 30 minutes |
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| Instructions: |
| Thoroughly rinse the Quinoa in a fine mesh strainer under cool running water and set aside to drain. Combine the Quinoa and water in a saucepan, cover, and simmer for 15 minutes, until tender and fluffy. when the Quinoa has cooked for about 10 minutes, stir in the corn, cover and continue to cook. Meanwhile in a nonreactive or nonstick skillet, saute the onions and garlic in the oil for 5 minutes, or until the onions begin to soften. Add the bell peppers and zucchini or yellow squash and saute for 5 more minutes. Stir in the tomatoes, cilantro, and basil, cover and simmer for 10 minutes, until the vegetables are tender. Add salt and pepper to taste. Fluff Quinoa mixture, spoon into individual serving plates, ladle on the vegetable topping, and top with cilantro and basil. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 228
Calories from Fat 27
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% Daily Value*
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| | Total Fat 3g | 5% | | | Saturated Fat 0g | 2% | | | Mono Fat 1g | | | | Sodium 32mg | 1% | | | Total Carbs 47g | 16% | | | Dietary Fiber 7g | 27% | | | Protein 8g | | | | Iron | 30% | | | Calcium | 5% | | | Vitamin B-6 | 20% | | | Vitamin C | 57% | | | Vitamin E | 5% | | | Vitamin A | 17% | | | Selenium | 3% | | | Manganese | 60% | | | Copper | 25% | | | Zinc | 11% | | | Pantothenic acid | 11% | | | Niacin | 16% | | | Riboflavin | 18% | | | Thiamin | 20% | | | Folate | 19% | | | Potassium | 28% | | | Phosphorus | 24% | | | Magnesium | 29% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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