Peruvian Quinoa Stew Vegan Vegetarian

Warm up your dinner table with this vibrant and hearty Peruvian Quinoa Stew, a plant-based delight that's both vegan and vegetarian-friendly. Packed with the wholesome goodness of quinoa, nutrient-rich spinach or kale, and protein-packed black beans, this stew is a celebration of bold flavors and fresh ingredients. Aromatic spices like cumin, paprika, and turmeric infuse the dish with a subtle earthiness, while vibrant vegetables such as carrots, celery, and red bell peppers provide a satisfying crunch. Simmered in a savory vegetable broth, this gluten-free recipe is perfect for a cozy weeknight dinner or meal prep. Top it off with fresh cilantro and a spritz of lime for a zesty finish that ties everything together. Ready in just 45 minutes and yielding six generous servings, this Peruvian classic is a must-try for lovers of healthy, flavorful cuisine.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 1 large red bell pepper, diced
• 2 large tomatoes, diced
• 1 cup quinoa, rinsed
• 6 cups vegetable broth
• 1 cup frozen corn
• 1 cup cooked black beans (or canned, drained and rinsed)
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon turmeric
• 1 teaspoon salt
• 0.5 teaspoon pepper
• 2 cups fresh spinach or kale, chopped
• 0.25 cup chopped cilantro (for garnish)
• 1 lime wedges (for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 4-5 minutes until translucent.

Step 3

Stir in the minced garlic, carrots, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables begin to soften.

Step 4

Add the diced tomatoes, quinoa, ground cumin, paprika, turmeric, salt, and pepper. Stir well to coat the quinoa and vegetables in the spices.

Step 5

Pour in the vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the quinoa is cooked and tender.

Step 7

Stir in the frozen corn, cooked black beans, and chopped spinach or kale. Let it cook for another 5 minutes until the greens are wilted and the stew is heated through.

Step 8

Taste and adjust the seasoning with additional salt or pepper if needed.

Step 9

Serve the quinoa stew hot, garnished with chopped cilantro and a squeeze of fresh lime.

Nutrition Facts

Serving size	(3092.7g)

Amount per serving	% Daily Value*
Calories	1663.8

Total Fat 50.0g	0%
Saturated Fat 8.1g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6039.7mg	0%
Total Carbohydrate 258.3g	0%
Dietary Fiber 61.2g	0%
Total Sugars 58.5g
Protein 65.5g	0%

Vitamin D 0IU	0%
Calcium 669.5mg	0%
Iron 24.2mg	0%
Potassium 6816.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.8%

Protein: 15.0%

Carbs: 59.2%