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  • cook: 0 hr
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  • Summary

    It's almost time for soup season, so I'm stocking my fridge with this hearty and healthy quinoa and vegetable stew!

    Ingredients

    • 2 tbsp olive oil
    • 1 onion, chopped
    • 1 red bell pepper, seeded and cut into ½-inch pieces
    • 5 garlic cloves, minced
    • 1 tbsp paprika
    • 2 tsp ground coriander
    • 1½ tsp ground cumin
    • 6 cups vegetable broth
    • 1 lb red potatoes, peeled and cut into ½-inch pieces
    • 1 cup white quinoa, rinsed
    • 14 oz canned diced fire roasted tomatoes
    • 1 lb frozen peas
    • salt and black pepper, to taste
    • 8 oz monterey jack cheese, grated
    • ½ cup minced fresh cilantro

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 417 % Daily Value *
    • Total Fat: 19 g 28.55%
    • Saturated Fat: 8 g 39.39%
    • Trans Fat: 0 g %
    • Cholesterol: 34 mg 11.21%
    • Sodium: 1139 mg 47.46%
    • Calcium: 373 mg 37.32%
    • Potassium: 156 mg 4.46%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 28.46%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 44 g %
    • Dietary Fiber: 8 g 31.54%
    • Sugar: 15 g
    • Protein: 18 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 31.88%
    • Vitamin C 34.03%
    • Vitamin D 2.08%
    • * 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 - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables2
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total0 oz-eq