Quinoa Stew

  • U Serves 8 People
  • P Prep: 00:15
  • P Cook: 00:11
Quinoa Stew

Nutritional Facts

per 1 serving size (Recipe makes 8 servings)


Amount Per Serving


Calories 221

Calories from Fat 17


% Daily Values*


Total Fat 1.94

2.98%


Saturated Fat 0.05

0.25%


Polyunsaturated Fat 0.11


Monounsaturated Fat 0.03


Cholesterol 0.00

0.00%


Sodium 417.13

17.38%


Potassium 172.88


Total Carbohydrate 40.63

13.54%


Dietary Fiber 8.38

33.52%


Sugars 2.15


Protein 10.98


Vitamin A 41.88%

Vitamin C 16.88%


Calcium 7.00%

Iron 14.25%


* Nutritional Values are estimated and may vary

³ Description

This vegan, dairy free, gluten free stew is a family favorite. Made with high protein quinoa, beans, and veggies; it's the perfect combination of nutrients and flavors.

² Ingredients

  •  4 serving (serving = 1/4 cup dry) Bob's Red Mill Organic Whole Grain Quinoa
  •  2 cup (8 fl oz) Water
  •  1.5 serving (serving = 1 cup) Trader Joe's Organic Low Sodium Vegetable Broth
  •  3.5 serving (serving = 1/2 cup) Trader Joe's Organic Black Beans
  •  3.5 serving (serving = 1/2 cup) Trader Joe's Organic Garbanzo Beans
  •  3 serving (serving = 1/2 cup) Hunt's Diced Tomatoes (No Salt Added)
  •  1 package (10 oz) Mixed Vegetables (Frozen)
  •  1 tbsp Rosemary
  •  1 tsp Chili Powder
   

q Directions

Quinoa Bean stew

(vegan, dairy free, gluten free)

Ingredients

- 1 cup quinoa (I recommend Bob’s Red Mill)

- 2 cups water

- 1 1/2 – 2 cups vegetable broth

- 1 can low sodium black beans

- 1 can low sodium garbanzo beans

- 1 1/2 cups diced tomatoes (or 1 can tomatoes- I used a fire roasted variety for extra flavor)

- 1 cup mixed veggies (I used a mix of broccoli, cauliflower, peppers, and carrots)

- rosemary to taste

- chili powder to taste

Directions

1) in a large pot cook your quinoa in 2 cups water until fluffy (about 12 minutes).

2. Once cooked, add in the rest of your ingredients. let simmer on the stove for about 10 minutes until your stew starts to thicken. Serve and enjoy

Recipe Provided by @f00dventures

U More Recipes By @f00dventures :

Raw Chocolate Covered Strawberry Slice Raw Vegan Frozen Turtle Brownies Five Minute Quest Cookies and Cream Donuts Blueberry White Chocolate Cheesecake Protein Bars

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