Quinoa—it’s like that friend who’s always there when you need them, reliable and surprisingly versatile. I’ve been on a bit of a quinoa kick lately, and let me tell you, this easy vegetable stew is the perfect way to cozy up on a chilly evening. With each spoonful, it’s like getting a warm hug from your favorite sweater, only tastier and, you know, with more vegetables.
Steps
- Begin by heating olive oil in a Dutch oven over medium heat. Add chopped onion and red bell pepper, cooking until they become soft, which should take about 5 minutes.
- Incorporate minced garlic, paprika, ground coriander, and cumin, stirring until the mixture is fragrant, about 30 seconds. Pour in vegetable broth and add diced red potatoes, bringing the mixture to a boil over high heat.
- Once boiling, lower the heat to medium-low, cover the pot, and let it simmer gently for 10 minutes. Stir in rinsed quinoa and continue to simmer for an additional 8 minutes.
- Add corn and continue simmering until both the potatoes and quinoa are tender, approximately 5 to 7 minutes. Incorporate chopped tomatoes and peas, cooking just until they are heated through, about 2 minutes.
- Remove the stew from heat and season with salt and pepper according to your taste. Serve each portion topped with crumbled queso fresco, diced avocado, and minced cilantro.
- Store leftovers in the refrigerator for up to 2 days, adding extra broth when reheating to maintain the desired consistency.
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 red bell pepper, stemmed, seeded, and cut into 1/2-inch pieces
- 5 cloves garlic, minced
- 1 tablespoon paprika
- 2 teaspoons ground coriander
- 1 1/2 teaspoons ground cumin
- 6 cups low-sodium vegetable broth, more as needed
- 1 pound red potatoes, unpeeled, cut into 1/2-inch pieces
- 1 cup white quinoa, rinsed and drained
- 1 cup fresh or frozen corn
- 2 tomatoes, cored and coarsely chopped
- 1 cup frozen peas
- Salt and pepper to taste
- 4 ounces queso fresco or feta cheese, crumbled
- 1 avocado, halved, pitted, and diced
- 1/2 cup fresh cilantro, minced
Nutritional Values
Calories: 2340 | Calories from Fat: 918 | Fat: 102g | Saturated Fat: 30g | Cholesterol: 78mg | Sodium: 1806mg | Potassium: 6144mg | Carbohydrates: 312g | Fiber: 54g | Sugar: 42g | Protein: 78g | Vitamin A: 12486IU | Vitamin C: 330mg | Calcium: 948mg | Iron: 24mg
FAQ
- Can I use a different type of grain instead of quinoa in the stew?
- Yes, you can substitute quinoa with other grains like bulgur, farro, or couscous. However, cooking times and liquid ratios may vary, so adjust accordingly.
- What can I use as a substitute for queso fresco or feta cheese?
- If you don’t have queso fresco or feta cheese, you can use goat cheese or ricotta as alternatives. These cheeses will also add a creamy texture and flavor to the stew.
- How can I make this stew spicier?
- To add more heat to the stew, you can include diced jalapeños, a pinch of cayenne pepper, or hot sauce according to your taste preferences.
- Is it possible to make this stew in advance?
- Yes, this stew can be prepared ahead of time. Store it in the refrigerator for up to two days. When reheating, you may need to add additional broth to achieve the desired consistency.
- Can I freeze the stew for later use?
- While it is possible to freeze the stew, note that the texture of the potatoes and quinoa may change slightly upon thawing. Ensure the stew is completely cooled before storing it in airtight containers in the freezer.
Tips
- Don’t Skip the Toppings: The garnishes like queso fresco, avocado, and cilantro are essential for enhancing the soup’s flavor, providing a fresh and creamy contrast to the hearty stew.
- Use Fresh Ingredients When Possible: While frozen corn and peas work well, using fresh vegetables can elevate the stew’s taste and texture, offering a more vibrant and crisp bite.
- Adjust the Broth Consistency: If you plan to reheat the stew, add extra vegetable broth to maintain the desired consistency, as it thickens when stored in the refrigerator.
- Timing for Adding Ingredients: To ensure even cooking, add frozen corn along with the peas, rather than earlier. This step helps maintain the vegetables’ texture and flavor.
Equipment
- Dutch Oven – This is essential for cooking the stew as it involves sautéing and simmering ingredients.
- Chef’s Knife – A high-quality knife is useful for chopping vegetables and other ingredients.
- Cutting Board – A sturdy cutting board will be necessary for preparing all the veggies.
- Measuring Spoons and Cups – Accurate measurements are crucial for following the recipe correctly.
