Posted on January 03, 2012 by Jenny Cromack

Quinoa Vegetable Stew

 Serves 4

245 calories per serving, 55 calories from fat source 

 Ingredients

¾ cup Quinoa

1 ½ cups water

1 cup of frozen sweetcorn

1 cup of chopped onion

3 garlic cloves, minced

1 tbsp olive oil

1 cup peppers chopped

2 cups of courgettes, chopped

5 cups of fresh tomatoes or 3 cups, undrained chopped tomatoes

1 tbsp fresh basil

 Method

1. Thoroughly rinse the quinoa in a fine mesh strainer under cool running water and set aside to drain. Combine the quinoa and water in a saucepan, cover, and simmer for 15-20 minutes, until tender and fluffy. When the quinoa has cooked for about 10 minutes, stir in the corn, cover, and continue to cook.
2. Meanwhile, in a nonstick pan, saute the onions and garlic in the oil for 5 minutes, until the onions begin to soften. Add the peppers and courgette and saute for 5 more minutes. Stir in the tomatoes and basil, cover, and simmer for about 10 minutes, until the vegetables are tender. Add salt and pepper to taste.
3. Fluff the quinoa mixture, spoon into individual serving plates, ladle on the vegetable sauce, and top with basil.