Healthy Quinoa and Vegetable Stew
- prep: 0 hr
- cook: 0 hr
- total: 0 hr
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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
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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
