Creamy Quinoa Corn and Vegetable Stew Vegan
Dive into a bowl of warmth and nourishment with this Creamy Quinoa Corn and Vegetable Stew—an irresistible vegan recipe that’s as comforting as it is wholesome. Brimming with vibrant vegetables like zucchini, carrots, and red bell pepper, this hearty stew is elevated by the creamy richness of coconut milk and the subtly nutty flavor of quinoa. Infused with aromatic spices including cumin, paprika, and oregano, every spoonful bursts with flavor while staying entirely plant-based and gluten-free. Easy to prepare in just 45 minutes, this one-pot dish is perfect for weeknight dinners or meal prep. Garnish with fresh cilantro and a squeeze of lime for a bright, zesty finish, and enjoy a bowl of cozy, nutrient-packed deliciousness that’s both satisfying and nutritious.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 tablespoons Coconut oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 2 medium Carrot, diced
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, diced
- 1 cup Frozen or fresh corn kernels
- 1 14-ounce can Canned diced tomatoes
- 4 cups Vegetable broth
- 1 13.5-ounce can Canned coconut milk (full-fat)
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Fresh cilantro, chopped (optional, for garnish)
- 1 large Lime, cut into wedges (optional, for serving)
Instructions
Rinse the quinoa thoroughly under running water using a fine-mesh sieve. Set aside to drain.
In a large pot or Dutch oven, heat the coconut oil over medium heat.
Add the diced onion and sauté for 3-4 minutes or until translucent.
Stir in the minced garlic, carrots, and red bell pepper. Cook for another 4-5 minutes, stirring occasionally, until the vegetables begin to soften.
Add the zucchini and corn kernels to the pot. Stir to combine.
Pour in the diced tomatoes (including their juices), vegetable broth, and coconut milk. Mix well.
Stir in the quinoa, ground cumin, paprika, oregano, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 20-25 minutes or until the quinoa is cooked and the vegetables are tender. Stir occasionally to prevent sticking.
Taste and adjust seasoning if necessary. Add more salt or spices as desired.
Ladle the stew into bowls and garnish with fresh cilantro if using. Serve with lime wedges on the side for a bright, tangy finish.
Nutrition Facts
Calories |
561 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.7 g | 47% | |
| Saturated Fat | 27.0 g | 135% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1222 mg | 53% | |
| Total Carbohydrate | 55.4 g | 20% | |
| Dietary Fiber | 12.5 g | 44% | |
| Total Sugars | 17.3 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 137 mg | 11% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1476 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
