MOOSEWOOD--Peruvian Quinoa Stew

[Guest guest]

* Exported from MasterCook *

 

Peruvian Quinoa Stew

 

Recipe By :Moosewood Restaurant Cooks at Home

Serving Size : 4 Preparation Time :0:00

Categories : Moosewood Cookbooks

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup quinoa

1 cup water

2 cups chopped onions

2 cloves garlic -- minced

2 tablespoons vegetable oil

1 stalk celery -- chopped

1 carrot, cut on the diagonal into -- 1/4 " thick slices

1 green bell pepper -- chopped

1 cup zucchini -- cubed

2 cups canned tomatoes, undrained -- chopped

1 cup water or vegetable stock

2 teaspoons ground cumin

1/2 teaspoon chili powder

1 teaspoon ground coriander

1 pinch cayenne (or to taste)

2 teaspoons fresh oregano (or 1 tsp. dried)

salt to taste

chopped fresh cilantro (optional)

grated Cheddar or Monterey Jack cheese -- (optional)

 

Using a fine sieve, rinse the quinoa well. Place it in a pot with the

water and cook, covered, on medium-low heat for about 15 minutes until soft.

Set aside.

While the quinoa cooks, in a covered soup pot, saute the onions and garlic

in oil for about 5 minutes on medium heat. Add the celery and carrots and

continue cooking for 5 minutes, stirring often.

Add the bell pepper, zucchini, tomatoes, and water or stock. Stir in the

cumin, chili powder, coriander, cayenne, and oregano, and simmer, covered, for

10 to 15 minutes until vegetables are tender.

Stir the cooked quinoa into the stew and add salt to taste. Top with

cilantro and/or grated cheese if desired.

Serve immediately.

 

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 192 Calories (kcal); 9g Total Fat; (38% calories from fat); 5g

Protein; 26g Carbohydrate; 0mg Cholesterol; 24mg Sodium

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1 1/2 Fat; 0

Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0