Peruvian Quinoa Stew Vegan Vegetarian
Warm up your dinner table with this vibrant and hearty Peruvian Quinoa Stew, a plant-based delight that's both vegan and vegetarian-friendly. Packed with the wholesome goodness of quinoa, nutrient-rich spinach or kale, and protein-packed black beans, this stew is a celebration of bold flavors and fresh ingredients. Aromatic spices like cumin, paprika, and turmeric infuse the dish with a subtle earthiness, while vibrant vegetables such as carrots, celery, and red bell peppers provide a satisfying crunch. Simmered in a savory vegetable broth, this gluten-free recipe is perfect for a cozy weeknight dinner or meal prep. Top it off with fresh cilantro and a spritz of lime for a zesty finish that ties everything together. Ready in just 45 minutes and yielding six generous servings, this Peruvian classic is a must-try for lovers of healthy, flavorful cuisine.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 large red bell pepper, diced
- 2 large tomatoes, diced
- 1 cup quinoa, rinsed
- 6 cups vegetable broth
- 1 cup frozen corn
- 1 cup cooked black beans (or canned, drained and rinsed)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon turmeric
- 1 teaspoon salt
- 0.5 teaspoon pepper
- 2 cups fresh spinach or kale, chopped
- 0.25 cup chopped cilantro (for garnish)
- 1 lime wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 4-5 minutes until translucent.
Stir in the minced garlic, carrots, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables begin to soften.
Add the diced tomatoes, quinoa, ground cumin, paprika, turmeric, salt, and pepper. Stir well to coat the quinoa and vegetables in the spices.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the quinoa is cooked and tender.
Stir in the frozen corn, cooked black beans, and chopped spinach or kale. Let it cook for another 5 minutes until the greens are wilted and the stew is heated through.
Taste and adjust the seasoning with additional salt or pepper if needed.
Serve the quinoa stew hot, garnished with chopped cilantro and a squeeze of fresh lime.
Nutrition Facts
Calories |
1664 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.0 g | 64% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 6.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6040 mg | 263% | |
| Total Carbohydrate | 258.3 g | 94% | |
| Dietary Fiber | 61.2 g | 219% | |
| Total Sugars | 58.5 g | ||
| Protein | 65.5 g | 131% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 670 mg | 52% | |
| Iron | 24.2 mg | 134% | |
| Potassium | 6817 mg | 145% | |
*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.
