"Eat light ….Eat right!!!! Quinoa & Black bean stew is a perfect satisfying supper for eat light & eat right folks. Full of all goodness of seasonal veggies with good source of protein in from quinoa & black beans this stew is super perfect for healthy eater. Relish this very stomach feeling dish with tossed salad."
Cuisine: World | Recipe Category: Soups & Stews
Prep Time: 10 Minutes | Cook time: 30 Minutes | serving: 6
Prep Time: 10 Minutes | Cook time: 30 Minutes | serving: 6
Ingredients
1.
|
Onion,
chopped
|
1
medium size
|
2.
|
Celery,
chopped
|
2
stalk
|
3.
|
Carrots,
sliced
|
3
large
|
4.
|
Zucchini,
sliced
|
2
medium
|
5.
|
Sweet
corn kernels
|
1
cup
|
6.
|
Tomatoes,
fire roasted OR blanched, chopped
|
6-7
large
|
7.
|
Black
beans , soaked and boiled
|
15
Oz. or 1½ cup
|
8.
|
Quinoa,
rinsed and drained
|
1
cup
|
9.
|
Garlic,
crushed
|
8
cloves
|
10.
|
Chili
powder
|
1
Tsp.
|
11.
|
Cumin
powder
|
2
Tsp.
|
12.
|
Dried
oregano
|
1
Tsp.
|
13.
|
Vegetable
broth
|
4
cups
|
14.
|
Salt
|
To
taste
|
15.
|
Olive
oil
|
2
Tbsp.
|
16.
|
Cilantro,
chopped
|
Few
sprigs
|
Step By Step Instruction: [Hide Images]
- For Black Beans: Soak black beans overnight, boil and drain water. or used canned one.
- For Fire roasted tomatoes: Roast tomatoes over gas top, once it cools down, peel the skin and chop roughly.
- For Blanched tomato : Blanch tomatoes, once cool down, peel the skin & grind in a food processor to smooth puree, or used canned puree.
- Chop and slice all the veggies and keep aside.
- Heat oil in a large sauce pan or Dutch oven over medium heat.
- Add chopped onion, carrot, celery, crushed garlic and sauté for 5 to 7 minutes or until onion is translucent.
- Add chopped zucchini and sauté for one minute. Here I used 1 green zucchini n 1 yellow zucchini.
- Stir in tomatoes, black beans, corn, quinoa, chili powder, cumin powder, dried oregano, salt and mix well.
- Add vegetable broth and bring to boil. Cover, reduce flame to medium-low and simmer for 20 minutes, or until vegetables and quinoa are tender.
- Garnish with chopped cilantro and sliced avocado , serve hot.
- You can use canned food if you want. Measurement is shown in ounce too.
- Add more or less vegetable broth as per required consistency.
Recipe Notes
Related Recipes:
- Click here for Vegetable Clear Soup Recipe
- Click here for Tomato Celery Soup Recipe
- Click here for Rich Creamy Tomato Basil Soup Recipe
- Click here for Sweet Corn Soup Recipe
- Click here for Lentil Soup Recipe
- Click here for Quinoa Vegetable Stew with Kale Recipe
- Click here for Quinoa Black Bean Stew Recipe
- Click here for Healthy Minestrone Soup Recipe
- Click here for Vegetable Hot & Sour Soup Recipe
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