Peruvian Quinoa Vegetable Stew

Quinoa originates in Peru, where it grows high on the Andes mountains and has fed Incan warriors for centuries.  Paired with other traditional ingredients like potatoes and corn, this hearty, plant-based stew has authentic flavor.  Make a big batch of these and freeze extras for healthy, plant-based, gluten-free, vegan dinners any night of the week.

MEDIUM          Servings: 6                     Ready In: 30 minutes

 Peruvian Quinoa Vegetable Stew - Healthy, Plant-Based, Oil-Free, Vegan Soup Recipe

Peruvian Quinoa Vegetable Stew - Healthy, Plant-Based, Oil-Free, Vegan Soup Recipe

 Quinoa originates in Peru, where it grows high on the Andes mountains and has fed Incan warriors for centuries.  It is naturally gluten-free and protected by laws to ensure it is GMO-free.  Most quinoa you buy today is pre-rinsed, so there's no need to wash.

Quinoa originates in Peru, where it grows high on the Andes mountains and has fed Incan warriors for centuries.  It is naturally gluten-free and protected by laws to ensure it is GMO-free.  Most quinoa you buy today is pre-rinsed, so there's no need to wash.

  Chef Katie’s Ingredient Tip:  Peruvian oregano is traditional for this recipe, but you can also substitute with Mexican oregano, marjoram, or even Greek oregano.

Chef Katie’s Ingredient Tip: Peruvian oregano is traditional for this recipe, but you can also substitute with Mexican oregano, marjoram, or even Greek oregano.

  No fresh corn?   You can easily swap frozen corn for fresh.  One ear of corn usually provides about ¾ cup kernels, so you’ll need about 1 ½ cups frozen kernels for this recipe.

No fresh corn?  You can easily swap frozen corn for fresh.  One ear of corn usually provides about ¾ cup kernels, so you’ll need about 1 ½ cups frozen kernels for this recipe.

 Chef's Cooking Tip:  Simmer the stew just until the quinoa "pops" and the potatoes are tender.  You don't want to overcook this, or the potatoes will fall apart and get mushy.

Chef's Cooking Tip:  Simmer the stew just until the quinoa "pops" and the potatoes are tender.  You don't want to overcook this, or the potatoes will fall apart and get mushy.

Ingredients

1 onion, diced
1 red bell pepper, seeded and diced
1 tablespoon sweet paprika
2 teaspoons ground coriander
2 teaspoons ground cumin
1 teaspoon dried Peruvian Oregano*
5 cloves garlic, minced
15-ounce canned diced tomatoes
6 cups water
1 pound (about 3 medium) red potatoes, unpeeled, diced
2 ears corn **
1 cup Quinoa
1 ½ teaspoon salt
Avocado and fresh Cilantro, for serving


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Procedure

To make the Stew:  Heat a large soup pot over medium heat.  Dice the onion and bell pepper.  When the pot is hot, add the onion and bell pepper.  Saute over medium-high heat, stirring often, until golden around the edges, about 7 minutes.  Add the paprika, coriander, cumin, Peruvian Oregano, and garlic.  Saute 1 more minute, just until aromatic.  

Add the diced tomatoes, water, and diced potatoes.  Cover and bring to a boil over high heat.  Reduce to a simmer and cook 8 minutes.  This is a good time to cut the corn kernels off the ears.  After 8 minutes, add the corn kernels and quinoa to the stew.  Cover and continue simmering until the quinoa and potatoes are tender, about 7 to 8 minutes.

Remove the lid, season with salt to taste.  Garnish with diced avocado and fresh cilantro to serve.

Yield: 10 Cups

* Chef Katie’s Ingredient Tip: Peruvian oregano is traditional for this recipe, but you can also substitute with Mexican oregano, marjoram, or even Greek oregano.

** No fresh corn?  You can easily swap frozen corn for fresh.  One ear of corn usually provides about ¾ cup kernels, so you’ll need about 1 ½ cups frozen kernels for this recipe.


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/6 of a recipe (about 1 ¾ cup, not including avocado).

Calories 242.21
Calories From Fat (11%) 25.92
% Daily Value
Total Fat 2.96g 5%
Saturated Fat 0.41g 2%
Cholesterol 0mg 0%
Sodium 697.34mg 29%
Potassium 1002.71mg 29%
Total Carbohydrates 48.64g 16%
Fiber 6.86g 27%
Sugar 7.11g
Protein 8.8g 18%
Calcium 41.94mg 4%
Iron 74.1mg 412%
Vitamin A 1755.93IU 35%
Vitamin C 3633.77mg 6056%


Learn How to Cook Quinoa: