Quinoa-Vegetable Stew Recipe | Yummly

Quinoa-Vegetable Stew

IBS VEGAN
20Ingredients
55Minutes
320Calories
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Ingredients

US|METRIC
  • 2 tablespoons garlic (infused olive oil)
  • 2 large carrots (peeled and diced)
  • 2 stalks celery (sliced or diced)
  • 1 tablespoon fresh ginger (peeled and minced)
  • 2 teaspoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3 cups water
  • 28 ounces no-salt-added diced tomatoes
  • juice
  • 2 zucchini squash (small, diced)
  • 1 cup green beans (fresh or frozen cut)
  • 1/2 cup quinoa
  • 2 tablespoons nutritional yeast flakes (optional)
  • 15 ounces chickpeas (drained and rinsed)
  • 1 1/2 cups baby spinach (firmly packed)
  • 3/4 cup lite coconut milk (or full-fat)
  • 1/2 cup chopped fresh cilantro (packed)
  • sea salt
  • freshly ground black pepper
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    NutritionView More

    320Calories
    Sodium24% DV570mg
    Fat14% DV9g
    Protein25% DV13g
    Carbs17% DV51g
    Fiber44% DV11g
    Calories320Calories from Fat80
    % DAILY VALUE
    Total Fat9g14%
    Saturated Fat7g35%
    Trans Fat
    Cholesterol
    Sodium570mg24%
    Potassium1160mg33%
    Protein13g25%
    Calories from Fat80
    % DAILY VALUE
    Total Carbohydrate51g17%
    Dietary Fiber11g44%
    Sugars8g16%
    Vitamin A120%
    Vitamin C80%
    Calcium15%
    Iron25%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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