This stew is not only a great way to clean the odds and ends our of your refrigerator, but 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 baking!
Ingredients:
2 tablespoons 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 (consider organic, no MSG)
3 1/2 cups water
8 canned whole peeled tomatoes, chopped
4 tablespoons tomato sauce (from the can with the tomatoes)
1 1/2 cups Chinese cabbage, sliced
8 basil leaves, torn
4 shakes Italian seasoning
2 cups baby spinach
pepper to taste
1/4 cup parsley, for garnish
Instructions:
Heat oil in a large pot on medium-high heat. Stir in quinoa, carrot, onion, bell pepper, cauliflower and garlic. Cook for a few minutes until lightly browned, stir frequently.
Pour in vegetable stock, water, tomatoes and sauce, cabbage, bay leaves, Italian seasoning, basil and spinach. Increase heat to high and bring to a boil. Reduce heat to medium and simmer until quinoa and vegetables are tender, about 10 minutes. Season the dish to taste with pepper. Remove bay leaves and garnish with parsley before serving.
Total servings: 6
Estimated nutritional information per serving:
calories: 252
carbohydrates: 39.5 g
cholesterol: 1 mg
fat: 7.6 g (mostly healthy fats!)
saturated fat: 1 g
fiber: 10.9 g
sodium: <402 mg (recipe calls for added salt, which i didn't include in the recipe)
protein: 11.6 g
Source: Web MD
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