Vegetarian Quinoa Stew
This quick one-pot meal is high in protein, low in fat—and easy to make.
2
Tbsp (30 mL) olive oil
4
cloves garlic, minced
2
medium white onions, chopped
1
cup (250 mL) quinoa, rinsed well
1
cup (250 mL) tomato juice, fresh or canned
2
cups (500 mL) fresh tomatoes, chopped
2
cups (500 mL) corn niblets, fresh or frozen
2 tsp (10 mL) cayenne pepper
2 tsp (10 mL) cumin
1/4
cup (50 mL) chipotle purée (found in Mexican food sections of most grocery stores)
Salt and pepper to taste
Shredded cheddar cheese to sprinkle on top
"I learned this yummy quinoa stew recipe from my best friend’s mom. It’s one of my favourites because it’s high in protein, low in fat—and easy to make. When I used to lead international tourists on multi-day kayaking and camping trips in the scenic Johnstone Strait off Vancouver Island, this meal was a staple. I could cook it up really quickly and it only requires one pot (so it can be made on a one-burner camping stove). Although I no longer guide tourist groups, I still love camping and plan on trying out Ontario this summer. And, of course, I’ll be cooking up this recipe when I do. (I also make it at home when I’m in a rush.)"
—Alida Abbott, Kitchener, Ont.
Over medium-high heat, sauté garlic and onions in olive oil until softened, about 3 to 5 minutes. Add quinoa and cook until it starts to make a crackling sound, about 5 minutes more. Add rest of ingredients except cheese, and stir together until well mixed. Reduce heat and simmer uncovered for about 20 minutes. Sprinkle cheese overtop and serve hot.
Serves 4
