Peruvian Vegetable Stew with Quinoa

Ingredients

• 2 tablespoons (30ml) olive oil 2 tablespoons (30ml) olive oil
• 1 onion, diced 1 onion, diced
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 2 carrots, diced 2 carrots, diced
• 2 potatoes, peeled and cubed 2 potatoes, peeled and cubed
• 1 cup (200g) green beans, trimmed and cut into bite-sized pieces 1 cup (200g) green beans, trimmed and cut into bite-sized pieces
• 1 cup (200g) corn kernels 1 cup (200g) corn kernels
• 1 cup (200g) cooked white beans 1 cup (200g) cooked white beans
• 1 cup (200g) cooked kidney beans 1 cup (200g) cooked kidney beans
• 1 cup (200g) cooked quinoa 1 cup (200g) cooked quinoa
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• 1 teaspoon cumin 1 teaspoon cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 1 bay leaf 1 bay leaf
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 8g, 1g
• Carbohydrates (total, sugars): 55g, 8g
• Protein: 12g
• Fiber: 10g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing until they become translucent.
2. 2.
   Add the carrots, potatoes, green beans, and corn kernels to the pot. Stir well to combine.
3. 3.
   Pour in the vegetable broth and add the cooked white beans, kidney beans, and quinoa.
4. 4.
   Season the stew with cumin, paprika, bay leaf, salt, and pepper. Stir to distribute the spices evenly.
5. 5.
   Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 20-25 minutes, or until the vegetables are tender.
6. 6.
   Remove the bay leaf from the stew. Taste and adjust the seasoning if needed.
7. 7.
   Serve the Peruvian Vegetable Stew hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Quinoa — Rinse the quinoa thoroughly before cooking to remove any bitterness.
• Cumin — Toasting the cumin seeds before grinding them will enhance their flavor.
• Fresh cilantro — Add the cilantro just before serving to preserve its vibrant color and fresh taste.

Tips & Tricks

• For a heartier stew, you can add diced tomatoes or tomato paste for a touch of acidity.
• Feel free to customize the vegetables according to your preference or seasonal availability.
• To make the stew spicier, add a pinch of chili powder or a diced jalapeño pepper.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to deepen and develop further.
• Serve the stew with a squeeze of fresh lime juice for a burst of citrusy flavor.

Serving advice

Serve the Peruvian Vegetable Stew with a side of crusty bread or steamed rice to soak up the delicious broth. It can also be enjoyed on its own as a wholesome and satisfying meal.

Presentation advice

Garnish the stew with a sprinkle of fresh cilantro leaves to add a pop of color. Serve it in deep bowls to showcase the vibrant vegetables and allow the aroma to waft upwards, enticing your guests.