Mexican Quinoa Stew

Name: Mexican Quinoa Stew
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: 1 tsp coconut oil (I opted to use 1 tablespoon olive oil instead); 1 medium yellow onion, chopped; 2 celery stalks, chopped; 3 carrots, chopped; 4 clove garlic, pressed or minced; 2 jalapeños, seeded and chopped; 3½ cup water; 1 large can (28 ounces) diced tomatoes; 1½ cup cooked black beans or 1 can (15 ounces) black beans, rinsed and drained; 1½ tsp ground cumin; 2 tsp fine sea salt; ½ cup quinoa (dry/uncooked); ¼ cup chopped fresh cilantro; ⅛ tsp cayenne pepper (for extra heat, optional); Freshly ground black pepper; Optional garnishes (my ideas): extra chopped cilantro, small wedges of lime, diced avocado, crumbled tortilla chips, grated cheese, sour cream…

By Cookie and Kate · Cookie and KatePublic

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You're going to love this Mexican quinoa stew! It's hearty, easy to make and tastes amazing. This soup recipe is vegan and gluten free. Recipe yields 4 large or 6 more modest bowls.

Prep: 15 min
Cook: 25 min
Total: 40 min
Servings: 4

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This recipe was taken from Mexican Quinoa Stew · by Cookie and Kate. If you enjoy it, please consider supporting the creator at the source.

Ingredients

For 4 people

Cooking for

1 tspcoconut oil (I opted to use 1 tablespoon olive oil instead)
1medium yellow onion, chopped
2celery stalks, chopped
3carrots, chopped
4 clovegarlic, pressed or minced
2jalapeños, seeded and chopped
3.5 cupwater
1large can (28 ounces) diced tomatoes
1.5 cupcooked black beans or 1 can (15 ounces) black beans, rinsed and drained
1.5 tspground cumin
2 tspfine sea salt
0.5 cupquinoa (dry/uncooked)
0.25 cupchopped fresh cilantro
0.13 tspcayenne pepper (for extra heat, optional)
—Freshly ground black pepper
—Optional garnishes (my ideas): extra chopped cilantro, small wedges of lime, diced avocado, crumbled tortilla chips, grated cheese, sour cream…

Steps

1
In a medium Dutch oven or soup pot, warm the oil over medium heat. Add the onion, celery, carrots, garlic, and jalapeños. Sauté until the vegetables are tender, about 8 minutes.
2
Add the water, tomatoes, beans, cumin, salt, quinoa, cilantro and cayenne pepper (if using). Season with pepper and bring the soup to a boil.
3
Once boiling, lower the heat, cover the pot, and let the soup simmer until the quinoa is tender, about 15 minutes. Once the quinoa is tender, add more salt and pepper to taste, if necessary. You can serve this soup right away or use an immersion blender to purée a couple cups of this soup—this helps to thicken the soup while still leaving some texture (I may have overdone it a bit).
4
Divide into bowls and serve with any garnishes that you’d like. Store leftovers, covered, in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

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Per portion

Calories: ~116.4 kcal
Protein: ~4.4 g
Fat: ~2.9 g
Carbs: ~24.1 g
Fiber: ~3.7 g
Sodium: ~1266.8 mg

2 ingredients still need USDA food links. celery stalks, chopped, jalapeños, seeded and chopped, ground cumin, cayenne pepper (for extra heat, optional), Freshly ground black pepper are linked but not in weighable units yet. Any figures below include only weighable linked amounts. Shown for one portion of a 4-portion recipe.

Nutrition needs links

Some ingredients don't have a linked USDA food yet. Link them below for nutrition. Links are saved for you; owners update the recipe (and allergens) for everyone.

Milk

Partial · 14/16 ingredients linked