Quinoa and Vegetable Stew - 39.5g Carbs, 10.9g Fiber
By The No Meat Athlete VIA WebMD Recipe from Foodily.com
The No Meat Athlete's wife, Erin, jumps into the food planning mix
with this recipe. This stew is not only a great way to clean the
odds and ends out of your refrigerator, it's absolutely delicious.
Don't let the exotic quinoa run you off, this versatile high-protein
source is easy to cook and great for breakfast, lunch, dinner, or
even in baking!
2 Tbsp canola oil
2/3 cup quinoa
1 carrot, diced
1/2 onion, finely chopped
1 small head cauliflower, chopped
1/2 green bell pepper, seeded and chopped
2 cloves garlic, crushed
2 cups vegetable stock
3 1/2 cups water
8 canned whole peeled tomatoes, chopped
4 Tbsp tomato sauce (from the can with the tomatoes)
1 1/2 cups Chinese cabbage, sliced
8 basil leaves, torn
2 bay leaves
4 shakes of Italian seasoning
2 cups baby spinach
Salt and pepper to taste
1/4 cup parsley, for garnish
Heat the oil in a large pot or Dutch oven on medium-high heat.
Stir in the quinoa, carrot, onion, bell pepper, cauliflower, and
garlic. Cook the mixture for a few minutes until lightly browned,
stirring frequently.
Pour in the stock, water, tomatoes and sauce, cabbage, bay leaves,
Italian seasoning, basil, and spinach. Increase the heat to high
and bring to a boil. Reduce the heat to medium and simmer until the
quinoa and vegetables are tender, about 10 minutes. Season the dish
to taste with salt and pepper. Garnish with parsley before serving.
Also don't forget to remove the bay leaves!
Servings: 6
Nutrition per Serving:
252 Calories, 7.6g Fat, 1g Saturated Fat, 1mg Cholesterol,
39.5g Carbs, 10.9g Fiber, 402mg Sodium, 11.6g Protein
