Quinoa and Vegetable Stew

This Quinoa and Vegetable Stew is a delicious, whole food, plant-based alternative to traditional Irish stew. It’s packed with flavor and your favorite vegetables.
A randomized controlled trial found that about a cup a day of cooked quinoa for 12 weeks led to a 36 percent drop in triglycerides. For even more recipes that include this wonderful grain, check out these other quinoa recipes we think you’ll love.
4.64 from 11 votes
Course Main Course
Servings 6
Daily Dozen


  • 1 cup quinoa, rinsed well
  • 5 cups mixed chopped vegetables of choice (e.g., carrot, sweet potato, zucchini, broccoli, and frozen peas)
  • ¾ teaspoon turmeric powder
  • 6⅓ cups water, divided
  • 4 green or red chiles, sliced and seeded
  • 2 teaspoons cumin seeds
  • ½ teaspoon asafoetida (optional)
  • ¼ teaspoon fenugreek seeds
  • 1 (14.5-ounce) BPA-free can salt-free diced or crushed tomatoes
  • 2 teaspoons coriander powder
  • ½ teaspoon cayenne pepper
  • 3 tablespoons garam masala
  • 2 cups unsweetened soymilk
  • Fresh cilantro or parsley, for garnish


  • Add the quinoa, vegetables, turmeric, and 6 cups of the water to a large pot. Bring to a boil, then lower the heat, cover with a lid, and simmer for 30 minutes.
  • While the vegetables are cooking, add the remaining ⅓ cup of water, chilis, cumin seeds, asafoetida, if using, and fenugreek seeds to a large pan. Sauté for a few minutes, then add the tomatoes, coriander, cayenne, and garam masala. Simmer for about 5 minutes.
  • Stir the tomato mixture into the pot with the quinoa and vegetables. Cook for about 5 minutes.
  • Add the soymilk and stir together until well-combined. Cover the pot and cook for 5 to 10 minutes.
  • Remove from the heat and serve garnished with chopped cilantro or parsley. 
Niamh Traynor- Fairyland Cottage
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