Quinoa-and–Black Bean Stew
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.
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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.
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
- Cholesterol Content 0 mg
- 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