Quinoa with Winter Squash and Carrot Stew
Cozy up with a bowl of hearty quinoa with winter squash and carrot stew, a wholesome recipe that’s brimming with comforting flavors and vibrant nutrients. This plant-based dish features fluffy quinoa paired with a fragrant vegetable stew made with tender butternut squash, sweet carrots, and protein-packed chickpeas—all simmered in a rich blend of warm spices like cumin, cinnamon, and smoked paprika. The addition of crushed tomatoes and vegetable stock creates a luscious, spiced broth, while a touch of fresh parsley brightens every bite. Perfect for chilly evenings, this healthy and satisfying meal is not only easy to prepare but also naturally gluten-free and packed with fiber, making it an excellent option for vegetarians and anyone seeking a nutrient-dense, flavorful dinner. Serve it warm, topped with parsley, for a dish that’s as beautiful as it is delicious!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups water
- 2 cups winter squash (butternut or acorn, peeled and diced)
- 3 medium carrots (peeled and sliced into rounds)
- 2 tablespoons olive oil
- 1 medium onion (diced)
- 3 cloves garlic (minced)
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1 teaspoon smoked paprika
- 1 14-ounce can crushed tomatoes
- 2 cups vegetable stock
- 1 15-ounce can chickpeas (drained and rinsed)
- 2 tablespoons fresh parsley (chopped, for garnish)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the quinoa thoroughly under cold water in a fine mesh strainer.
In a medium saucepan, combine the quinoa and 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed. Remove from heat and set aside.
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion and sauté for 5 minutes, or until soft and translucent.
Stir in the minced garlic, ground cumin, ground cinnamon, and smoked paprika. Cook for 1 minute, stirring constantly, until fragrant.
Add the diced winter squash, sliced carrots, crushed tomatoes, and vegetable stock. Stir to combine.
Bring the mixture to a simmer, then cover and cook for 20 minutes, or until the squash and carrots are tender.
Stir in the chickpeas, salt, and black pepper. Simmer uncovered for an additional 5 minutes, allowing the flavors to meld.
Taste and adjust seasoning if necessary.
To serve, fluff the cooked quinoa with a fork and divide it among serving bowls.
Ladle the winter squash and carrot stew over the quinoa.
Garnish with chopped fresh parsley and serve warm.
Nutrition Facts
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 14% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 890 mg | 39% | |
| Total Carbohydrate | 59.9 g | 22% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 15.1 g | ||
| Protein | 11.9 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1372 mg | 29% | |
*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.
