Quinoa and Carrot Stew

Warm, hearty, and bursting with nutritious ingredients, this Quinoa and Carrot Stew is the perfect cozy meal for any day of the week. Featuring protein-packed quinoa, tender carrots, and a rich medley of spices including cumin, paprika, and turmeric, this one-pot wonder strikes the balance between healthful and flavorful. Simmered in a savory vegetable broth with tangy diced tomatoes, and finished with fresh spinach for a pop of vibrant color, this stew is as beautiful as it is delicious. Ready in under an hour, it’s an excellent gluten-free, plant-based option that’s easy to make and perfect for meal prep. Garnish with fresh parsley and a spritz of lemon juice for a bright, zesty finish that will keep you coming back for more.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 4 medium carrots, peeled and sliced
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 0.5 teaspoon ground turmeric
• 0.75 cups quinoa, rinsed
• 4 cups vegetable broth
• 1 14-ounce can canned diced tomatoes
• 2 cups baby spinach
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional)
• 1 tablespoon lemon juice (optional)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5 minutes, or until translucent.

Step 3

Stir in the minced garlic and sliced carrots, and cook for another 3 minutes, stirring occasionally.

Step 4

Push the vegetables to one side of the pot and add the tomato paste, cumin, paprika, and turmeric. Stir the spices into the tomato paste and cook for 1 minute to release their aroma.

Step 5

Mix everything in the pot together and add the rinsed quinoa, vegetable broth, and canned diced tomatoes with their juice.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the quinoa is cooked and the carrots are tender.

Step 7

Stir in the baby spinach, letting it wilt for about 2 minutes.

Step 8

Season the stew with salt and black pepper, adjusting to taste.

Step 9

Serve hot, garnished with fresh parsley and a splash of lemon juice, if desired.

Nutrition Facts

Serving size	1914.2 grams (1914.2g)

Amount per serving	% Daily Value*
Calories	899

Total Fat 24.50g	31%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 6.30g
Cholesterol 8mg	3%
Sodium 5338mg	232%
Total Carbohydrate 145.80g	53%
Dietary Fiber 34.40g	123%
Total Sugars 45.40g
Protein 33.50g	67%

Vitamin D 0IU	0%
Calcium 482mg	37%
Iron 16mg	88%
Potassium 4031mg	86%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.5%

Protein: 14.3%

Carbs: 62.2%