Quinoa, Bean, and Vegetable Stew

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Quinoa, Bean, and Vegetable Stew

 

Recipe By :Amazing Grains by Joanne Saltzman

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon olive oil

1 1/2 cups diced leek

1/2 cup diced carrot

1/2 cup diced zucchini

1/2 cup diced celery

1/4 cup diced green or red pepper

1/2 cup diced tomato

1/4 cup minced cilantro

1 tablespoon dried oregano

2 tablespoons dried basil

2 tablespoons chili powder

1 cup quinoa -- dry-roasted

2 cups red beans -- cooked

7 cups water

2 teaspoons vegetable salt

1 bay leaf

1/8 cup tamari soy sauce

1/2 cup green beans

fresh lime juice to taste

 

Heat a heavy-bottomed pressure cooker over medium-high heat and add olive oil.

Saute vegetables, herbe, spices, and quinoa, sealing them one at a time.

Add beans, water, bay leaf, and vegetable salt. Seal pot and bring up to

pressure. Begin timimg at this point and adjust heat to maintain pressure. Use

a flame tamer and cook 7 minutes. Bring pressure down quickly; add tamari and

green beans. Let sit for 5 minutes. Serve with a squirt of fresh lime juice.

 

 

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Per serving: 360 Calories (kcal); 5g Total Fat; (12% calories from fat); 20g

Protein; 62g Carbohydrate; 0mg Cholesterol; 405mg Sodium

Food Exchanges: 4 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 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