Courtesy of Arbor Farms
http://www.arborfarms.com

Quinoa Vegetable Stew

Diet Type: Dairy Free

Cooking Time: Under 30 minutes

Ingredients:

  3/4 cup Quinoa
  1 1/2 cups water
  1 cup fresh or frozen corn kernels
  1 cup chopped onion
  3 garlic cloves, minced or pressed
  1 tablespoon olive oil
  1 cup chopped zucchini or yellow squash
  5 cups fresh or 3 cups undrained canned tomatoes (28 oz can)
  1 tablespoon chopped fresh cilantro
  1 tablespoon chopped fresh basil
  Salt and pepper to taste
  garnish with a few cilantro or basil sprigs
 
Directions:

Thoroughly rinse the Quinoa in a fine mesh strainer under cool running water and set aside to drain. Combine the Quinoa and water in a saucepan, cover, and simmer for 15 minutes, until tender and fluffy. when the Quinoa has cooked for about 10 minutes, stir in the corn, cover and continue to cook. Meanwhile in a nonreactive or nonstick skillet, saute the onions and garlic in the oil for 5 minutes, or until the onions begin to soften. Add the bell peppers and zucchini or yellow squash and saute for 5 more minutes. Stir in the tomatoes, cilantro, and basil, cover and simmer for 10 minutes, until the vegetables are tender. Add salt and pepper to taste. Fluff Quinoa mixture, spoon into individual serving plates, ladle on the vegetable topping, and top with cilantro and basil.

Servings: 4

Author: Moosewood Restaurant

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 4
Amount Per Serving 
Calories 228
Calories from Fat 27
 % Daily Value*
Total Fat 3g5%
  Saturated Fat 0g2%
  Mono Fat 1g 
Sodium 32mg1%
Total Carbs 47g16%
  Dietary Fiber 7g27%
Protein 8g 
Iron30%
Calcium5%
Vitamin B-620%
Vitamin C57%
Vitamin E5%
Vitamin A17%
Selenium3%
Manganese60%
Copper25%
Zinc11%
Pantothenic acid11%
Niacin16%
Riboflavin18%
Thiamin20%
Folate19%
Potassium28%
Phosphorus24%
Magnesium29%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.