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.
Servings 6
Daily Dozen 
Ingredients
- 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
Instructions
- 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.
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