One-Pot Quinoa and Vegetable Stew

Quinoa is an ancient grain highly valued by the ancient Incas for its exceptional properties. This one-pot vegetable and quinoa stew is a light and healthy vegetarian dish.

Details

  • Preparation Time: 10 minutes
  • Cooking Time: 25 minutes
  • Difficulty: 1
  • Spiciness: 1
  • Number of Servings: 4

Ingredients

  • 1 cup Millet, raw

  • 2 cups Water

  • 2 piece Shallot

  • 2 pod Garlic, fresh

  • 2 spoons Oil, olive

  • 1 piece Green, raw

  • 1 piece Carrot, fresh

  • 1 piece Bell pepper, yellow, fresh

  • 1 piece Pumpkin, raw

  • 2 piece Tomato, red

  • 2 cups Soup base, chicken, cube

  • 2 teaspoons Spices, cumin, seeds

  • 1 teaspoon Spices, coriander - seeds

  • 1 pinch Spices, pepper, red or cayenne

  • 2 teaspoons Spices, oregano, dried

  • 0.5 teaspoons Salt, table

  • 0.5 bouquet Coriander, leaves, fresh

Steps

  1. Peel and finely chop the onion and garlic. Clean, wash, and cut the vegetables into pieces of your desired size. Rinse the quinoa thoroughly in a fine-mesh sieve. Drain the rinsed quinoa into a pot, add water, place on the stove, cover, and cook over medium heat for 15 minutes. Remove the pot from the heat.

  2. In a larger pot, heat the oil over medium heat and sauté the onion and garlic for 5 minutes, stirring occasionally. Add the greens and carrots, and sauté for another 5 minutes, stirring occasionally. Then add the bell pepper, zucchini, and tomato, quickly mixing them with the rest of the vegetables. Pour the broth over the vegetables.

  3. Add the spices (cumin, coriander, cayenne pepper, and oregano). Stir, cover, and simmer for 10 to 15 minutes until the vegetables soften. Stir in the quinoa and season with salt to taste.

  4. Wash the cilantro, shake off excess water, and pluck the leaves. Divide the stew into bowls, garnish with cilantro leaves, and serve immediately.

Nutrition Information (Per 100g)

  • Calories: 50.24 kcal
  • Fat: 1.09 g
    • Saturated Fat: 0.09 g
  • Carbohydrates: 8.36 g
    • Sugars: 0.74 g
  • Protein: 1.18 g
  • Fiber: 0.83 g