Vegetable stew with beans and quinoa
4 servings
90 minutes
Vegetable stew with beans and quinoa is a tender and aromatic dish that combines a wealth of flavors and textures. Inspired by traditional European cuisine, it has become popular among health-conscious eaters due to the protein-rich quinoa and beans. Sweet peppers, zucchini, and eggplants add juiciness, while cumin and paprika provide a spicy note. Each spoonful of this stew is a harmony of tender vegetables, the light tang of tomatoes, and the rich flavor of spices. Served hot and garnished with fresh parsley, it is perfect as a standalone dish or as a side to meat and fish. It pairs wonderfully with crusty bread and a glass of light white wine. A great choice for those who value healthy eating without compromising on taste!
1
Rinse quinoa under cold water. In a pot, bring 2 cups of water to a boil, add quinoa, and cook on low heat for about 15 minutes until all the water is absorbed and the quinoa is soft. Set aside.
- Quinoa: 1 glass
2
In a large skillet, heat olive oil. Add chopped onion and garlic, sauté until soft (about 5 minutes).
- Olive oil: 2 tablespoons
- Onion: 1 head
- Garlic: 2 heads
3
Add diced carrots, zucchini, eggplant, and peppers. Sauté for another 10-15 minutes until the vegetables are soft.
- Carrot: 2 pieces
- Zucchini: 2 pieces
- Eggplant: 1 piece
- Sweet pepper (capsicum): 2 pieces
4
Add canned tomatoes (or fresh), beans, ground paprika, and cumin. Season with salt and pepper to taste. Simmer for another 10-15 minutes over medium heat.
- Canned tomatoes: 1 jar
- Canned beans: 1 jar
- Ground paprika: 1 teaspoon
- Caraway: 1 teaspoon
- Salt: to taste
- Ground black pepper: to taste
5
Add the cooked quinoa to the pan with vegetables and beans. Mix well and cook for another 5 minutes to combine all the ingredients.
- Quinoa: 1 glass
6
Serve the stew hot, sprinkled with fresh parsley.
- Parsley: to taste