Quinoa and Vegetable Stew

  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • servings:
  • Ingredients

    • 2 tablespoons olive oil
    • 1 medium-size onion, chopped
    • 1 red bell pepper, cut into small cubes
    • 5 garlic cloves, minced
    • 1 tablespoon paprika
    • 2 teaspoons coriander
    • 2 teaspoons cumin
    • 6 cups vegetable broth
    • 1 pound red potatoes, cut into small cubes
    • 1 cup white quinoa, washed thoroughly
    • 1 cup fresh or frozen corn
    • 1 (14 oz. ) can diced tomatoes
    • 1 cup frozen peas
    • Salt and pepper
    • 1 cup queso fresco, crumbled (alternatively, feta cheese)
    • 1 avocado, cut into small cubes
    • handful of fresh cilantro, as garnish (optional)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 423 % Daily Value *
    • Total Fat: 19 g 28.6%
    • Saturated Fat: 2 g 10.63%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 843 mg 35.13%
    • Calcium: 90 mg 8.98%
    • Potassium: 413 mg 11.81%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 27.26%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 53 g %
    • Dietary Fiber: 12 g 47.67%
    • Sugar: 11 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 29.37%
    • Vitamin C 95.13%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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