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Healthy Quinoa Vegetable Stew
Quinoa has been around for a very long time now; this grain-like seed of a plant related to spinach, Swiss chard, and beets was cultivated by the Incas long before the arrival of Europeans in the Americas, but has only recently started making inroads in North America.
This tasty and highly nutritious food tends to win over most people who try it and as a result, quinoa is being seen more and more commonly in homes and at restaurants all around the world, especially in the US and Canada. Containing almost all of the essential amino acids, quinoa is often thought of as a health food; and while it is indeed healthy, it would be a mistake to think of it as something to be eaten only for its nutritional value.
This vegetarian quinoa stew recipe is a delicious side dish or entrée, which is ideal for cold winter weather, yet light enough to be served at any time of the year. Try serving this recipe along with a green salad for a flavorful, healthy, and vegetarian lunch or dinner.
Vegetarian Quinoa Stew
Ingredients -
2 cups quinoa
6 cups water
1 carrot, sliced into thick coins
1 medium zucchini, sliced into thick coins
1 medium white or yellow onion, diced
1 sweet potato, cubed (may be substituted with 1 cup cooked, diced winter squash)
1 red bell pepper, diced
4-5 cloves garlic, minced
Chopped fresh cilantro, for garnish
Salt and black pepper, to taste
Olive or vegetable oil, for sautéing
Preparation:
This first step is optional, but will provide your quinoa stew with a more intensely nutty and deeper flavor. Dry toast the quinoa by heating it in a skillet over medium heat for about five minutes, stirring constantly to avoid burning.
Other than this step, if you have ever made any sort of soup or stew before, then this recipe will not be much of a stretch for you to prepare.
Begin by sautéing the vegetables in oil in a stockpot until the onions turn translucent, stirring regularly. Add 3 cups of the water, cover and bring to a simmer for 15-20 minutes. What you are doing here is creating a vegetable stock for your quinoa to cook in.
Add the quinoa to the stock, along with the remainder of the water and bring to a boil before covering again and reducing to a simmer for 15-20 minutes or until the quinoa is tender. Season to taste with salt and pepper and serve with chopped cilantro as a garnish.
(Serves 4)
Photo Description:
Nutritious vegetarian quinoa stew served in a bowl garnished with chopped cilantro leaves. The beauty of this dish is its nearly endless adaptability. You can make this dish exactly as it is in this recipe or you can introduce just about any kind of variation you like.
Try substituting different seasonal vegetables (for instance, use squash instead of or along with the sweet potato and carrots and kale instead of zucchini in the winter) or changing up the spices and garnishes to match whatever kind of flavors you and your family is in the mood for at the moment.
No matter what mix of ingredients and spices you choose to include in this simple quinoa stew recipe, you will end up with a delicious, nutritious, and still very sophisticated stew, which is suitable for all occasions. Healthy and vegetarian as well as great tasting - what is not to like?
