• prep: 0 hr
• cook: 0 hr
• total: 0 hr

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

• 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

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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

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