Quinoa and Carrot Stew
Warm, hearty, and bursting with nutritious ingredients, this Quinoa and Carrot Stew is the perfect cozy meal for any day of the week. Featuring protein-packed quinoa, tender carrots, and a rich medley of spices including cumin, paprika, and turmeric, this one-pot wonder strikes the balance between healthful and flavorful. Simmered in a savory vegetable broth with tangy diced tomatoes, and finished with fresh spinach for a pop of vibrant color, this stew is as beautiful as it is delicious. Ready in under an hour, it’s an excellent gluten-free, plant-based option that’s easy to make and perfect for meal prep. Garnish with fresh parsley and a spritz of lemon juice for a bright, zesty finish that will keep you coming back for more.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 4 medium carrots, peeled and sliced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon ground turmeric
- 0.75 cups quinoa, rinsed
- 4 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 2 cups baby spinach
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional)
- 1 tablespoon lemon juice (optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes, or until translucent.
Stir in the minced garlic and sliced carrots, and cook for another 3 minutes, stirring occasionally.
Push the vegetables to one side of the pot and add the tomato paste, cumin, paprika, and turmeric. Stir the spices into the tomato paste and cook for 1 minute to release their aroma.
Mix everything in the pot together and add the rinsed quinoa, vegetable broth, and canned diced tomatoes with their juice.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the quinoa is cooked and the carrots are tender.
Stir in the baby spinach, letting it wilt for about 2 minutes.
Season the stew with salt and black pepper, adjusting to taste.
Serve hot, garnished with fresh parsley and a splash of lemon juice, if desired.
Nutrition Facts
Calories |
899 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.5 g | 31% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5338 mg | 232% | |
| Total Carbohydrate | 145.8 g | 53% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 45.4 g | ||
| Protein | 33.5 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 482 mg | 37% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 4031 mg | 86% | |
*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.
