In my efforts to add more grains, beans and legumes to my diet, as well as eat vegetarian one dinner per week I am constantly searching out new ideas.  I found a recipe for Peruvian Quinoa Stew and adapted it to my liking.  My husband loved it and it was super filling.  We have lots of leftovers which I have frozen in 2 portion containers for dinners in the weeks to come.

 

Sandi’s Peruvian Quinoa Stew

• 1 ½ cups of quinoa
• 32 ounces low sodium vegetable broth
• 3 cans sliced roma tomatoes with oregano and basil added
• 1 green or red or yellow pepper chopped
• 1 large onion chopped
• 6 cloves garlic chopped
• 1 cup of diced butternut squash
• 4 medium carrots diced
• 4 stalks celery chopped
• 8 tsp ground cumin
• 2 tsp chile powder
• 2 tsp coriander
• 1/2 tsp cayenne
• 1 T oregano
• Cilantro to taste

1. Cook quinoa in 24 ounces of vegetable broth on medium-low heat covered for about 15 minutes or until soft
2. In the meantime, spray the bottom of a soup pot with olive oil spray and sauté the onions, celery and garlic for about 5 minutes
3. Add the green or yellow or red pepper, carrots and butternut squash and sauté for another 5 minutes
4. Add tomatoes and the remainder of the vegetable broth.  Stir in all seasonings (except cilantro) and cover pot and simmer for about 15 minutes until veggies are tender.
5. Stir in quinoa and salt to taste (if necessary).
6. Top with fresh cilantro if desired and a dollop of 0% Greek yogurt and serve immediately.

I divided this into 9 portions of approximately 200 calories, 6 grams protein, lots of fiber, lots of satisfaction and very high on the YUMM scale!

Enjoy.