Quinoa-and–Black Bean Stew

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Put a pot of this soup on the stove during the holiday season, and you’ll have a healthful, satisfying supper for a busy weeknight or a casual dinner party. Serve with a tossed salad.

  • 6Servings

Ingredients

  • 2 Tbs. olive oil
  • 1 medium onion, chopped (11/2 cups)
  • 3 large carrots, sliced (1 cup)
  • 2 stalks celery, diced (1/2 cup)
  • 4 cups low-sodium vegetable broth
  • 1 28-oz. can diced fire-roasted tomatoes
  • 2 medium zucchini, sliced (2 cups)
  • 1 15-oz. can black beans, rinsed and drained
  • 1 cup frozen corn
  • 1 cup quinoa, rinsed and drained
  • 1 6-oz. can tomato paste
  • 1 Tbs. chili powder
  • 1 Tbs. Dijon mustard
  • 2 tsp. ground cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. dried oregano
  • 2 avocados, sliced, for garnish
  • 1/2 cup chopped cilantro, for garnish
  • Lime wedges, for garnish

Preparation

1 | Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion, carrots, and celery, and season with salt and pepper, if desired. Sauté 5 to 7 minutes, or until onion is translucent.
2 | Stir in broth, tomatoes, zucchini, beans, corn, quinoa, tomato paste, chili powder, mustard, cumin, garlic powder, onion powder, and oregano, and bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until vegetables and quinoa are tender. Season with salt and pepper, if desired. Serve garnished with avocados, cilantro, and lime wedges.

Nutrition Information

  • Calories: 432
  • Carbohydrate Content: 62 g
  • Fat Content: 17 g
  • Fiber Content: 16 g
  • Protein Content: 14 g
  • Saturated Fat Content: 2 g
  • Sodium Content: 686 mg
  • Sugar Content: 14 g