Quinoa Stew

Quinoa Stew Recipe - Vegetarian Dish from Peru

Region / culture: Peru | Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Quinoa stew is a hearty and nutritious dish that is perfect for a cozy night in. Packed with vegetables and protein-rich quinoa, this stew is not only delicious but also incredibly healthy.

History

Quinoa stew has its origins in South America, where quinoa has been a staple food for thousands of years. Quinoa is a versatile grain that is high in protein and essential nutrients, making it a popular choice for vegetarians and vegans.

Ingredients

75 g quinoa
240 ml water
2 tbsp vegetable oil
1 large onion, chopped
2 garlic cloves, crushed
1 stick celery, chopped
1 carrot, sliced
1 capsicum
2 courgettes, diced
1 x 400 g/14 oz tin chopped tomatoes
240 ml vegetable stock
2 tsp ground cumin
0.5 tsp chili powder
1 tsp ground coriander
A pinch of cayenne pepper
1 tsp dried oregano
salt

How to prepare

Bring the quinoa to a boil, then reduce the heat, cover, and simmer for 15 minutes.
Set it aside.
Heat the oil in a large saucepan, add the onions and garlic, and sauté for 5 minutes, stirring.
Add the celery and carrots, mix well, and continue to cook for 5 minutes.
Add the capsicum, courgettes, tomatoes, stock, cumin, chilli powder, coriander, Cayenne, and oregano.
Mix well, then cover and simmer for 10-15 minutes.
Stir the cooked quinoa into the vegetables and serve immediately.

Variations

Add some diced sweet potatoes for extra sweetness.
Stir in a handful of spinach or kale for added greens.
Top with avocado slices or a dollop of Greek yogurt for a creamy finish.

Cooking Tips & Tricks

Make sure to rinse the quinoa before cooking to remove any bitterness.

- Feel free to customize the vegetables in this stew based on your preferences.

- For a thicker stew, you can add a tablespoon of tomato paste.

- Adjust the spices to suit your taste preferences.

Serving Suggestions

Serve the quinoa stew with a side of crusty bread or a green salad for a complete meal.

Cooking Techniques

Make sure to simmer the stew covered to allow the flavors to meld together.

- Stir the quinoa into the vegetables gently to avoid breaking up the grains.

Ingredient Substitutions

You can use any type of vegetables you have on hand in this stew.

- Substitute the quinoa with rice or couscous if desired.

Make Ahead Tips

This stew can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove before serving.

Presentation Ideas

Garnish the quinoa stew with fresh herbs, such as parsley or cilantro, for a pop of color.

Pairing Recommendations

This stew pairs well with a glass of red wine or a light beer.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through.

Nutrition Information

Calories per serving

Each serving of quinoa stew contains approximately 250 calories.

Carbohydrates

Quinoa stew is a great source of carbohydrates, with each serving containing approximately 30 grams of carbs.

Fats

This stew is low in fat, with only about 5 grams of fat per serving.

Proteins

Quinoa is a complete protein, making this stew a great source of protein for vegetarians and vegans. Each serving contains around 10 grams of protein.

Vitamins and minerals

Quinoa stew is rich in vitamins and minerals, including vitamin C, vitamin A, and potassium.

Alergens

This recipe is gluten-free and can be made dairy-free by using vegetable stock.

Summary

Quinoa stew is a nutritious and delicious dish that is high in protein, low in fat, and packed with vitamins and minerals.

Summary

Quinoa stew is a nutritious and satisfying dish that is perfect for a cozy night in. Packed with vegetables and protein-rich quinoa, this stew is sure to become a favorite in your household.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Quinoa Stew. It was a sunny afternoon in the early 1970s, and I was visiting my dear friend Maria in her cozy kitchen. Maria was a fantastic cook, and I always admired her ability to whip up delicious meals with just a handful of ingredients.

As I entered her kitchen that day, I was greeted by the warm aroma of spices and herbs. Maria was standing over the stove, stirring a pot of what looked like a hearty stew. I watched in awe as she added a handful of quinoa to the simmering broth, explaining that it was a nutritious grain that added texture and flavor to the dish.

Curious, I asked Maria where she had learned to make such a unique stew. She smiled and told me that she had picked up the recipe during a trip to South America. She had spent a few months exploring the vibrant markets and sampling the local cuisine, and this Quinoa Stew had quickly become one of her favorites.

Maria graciously shared the recipe with me that day, and I eagerly scribbled down the ingredients and instructions in my tattered recipe book. Little did I know that this simple act of generosity would spark a lifelong love affair with quinoa and all of its culinary possibilities.

Over the years, I have made this Quinoa Stew countless times, tweaking the recipe here and there to suit my tastes and preferences. I have shared it with friends and family, who have all marveled at the unique combination of flavors and textures.

One of my favorite memories involving this recipe was when I made it for my grandchildren during a family gathering. They were initially hesitant to try something new, but once they took their first bite, they were hooked. They loved the hearty quinoa, tender vegetables, and aromatic spices that blended together in perfect harmony.

As I continued to experiment with different variations of the Quinoa Stew, I began to add my own personal touch to the dish. I would sometimes swap out the traditional vegetables for whatever was in season, or add a splash of coconut milk for a creamy finish. Each time I made the stew, it felt like a new culinary adventure, with endless possibilities waiting to be explored.

Through this recipe, I have not only discovered the joys of cooking with quinoa but also the importance of sharing food and traditions with loved ones. Food has a remarkable way of bringing people together, of creating memories and fostering connections that last a lifetime. And for me, this Quinoa Stew will always hold a special place in my heart, a reminder of the day I first learned to embrace a new ingredient and a new way of cooking.

So as I stand in my own kitchen now, stirring a pot of Quinoa Stew and inhaling the fragrant aroma of cumin and coriander, I can't help but feel grateful for the journey that led me to this recipe. It is a testament to the power of food to inspire, to comfort, and to nourish both body and soul. And for that, I will always be thankful.