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Chicken marinated in Jamaica's signature spice blend and baked in the oven. No grill needed, lower in fat, and 41 g of protein per serving.
- Total
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- Calories
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- Servings
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Peruvian Quinoa Stew – Garden Vegetable Quinoa (Quinua a la Jardinera)
A protein- and fiber-packed Peruvian stew of quinoa simmered with carrots, peas, tomato and fresh herbs, fully vegan.
- Total
- 40 min
- Servings
- 2 servings
- Difficulty
- Easy
- Calories · per serving
- 380 kcal
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
In short
Peruvian Quinoa Stew – Garden Vegetable Quinoa (Quinua a la Jardinera) contains 380 calories per serving: 13 g protein, 58 g carbohydrate and 11 g fat. It takes 40 minutes in total and makes 2 servings.
About this recipe
Quinua a la Jardinera is a traditional stew that pairs Peru's nourishing staple grain with colorful garden vegetables. Thanks to quinoa being a complete protein, it makes a satisfying, vegan and gluten-free meal all on its own.
Method
- 1
Rinse the quinoa well under cold water and drain.
- 2
Heat the olive oil in a pot and sauté the onion and garlic until fragrant.
- 3
Add the carrots and cook for 3-4 minutes.
- 4
Stir in the tomatoes and cumin and cook for 2 minutes.
- 5
Add the quinoa and vegetable broth and bring to a boil.
- 6
Reduce the heat, cover and simmer for 15 minutes.
- 7
Add the peas, cook 5 more minutes, then garnish with parsley and serve.
Tips
- Rinse the quinoa thoroughly to remove its bitter saponins.
- Squeeze a little lime over it before serving for an authentic Peruvian flavor.
- Store leftovers in the fridge for up to 3 days; it thickens as it sits.
Language
- Peru Kinoa Yahnisi – Bahçe Sebzeli Kinoa (Quinua a la Jardinera) (Türkçe)
- Peruanischer Quinoa-Eintopf – Gartengemüse-Quinoa (Quinua a la Jardinera) (Deutsch)
- Guiso de Quinua Peruano – Quinua a la Jardinera (Español)
- Ragoût de Quinoa Péruvien – Quinoa aux Légumes du Jardin (Quinua a la Jardinera) (Français)
- Stufato di Quinoa Peruviano – Quinoa alla Giardiniera (Quinua a la Jardinera) (Italiano)
- يخنة الكينوا البيروفية – كينوا بخضار الحديقة (كينوا آلا خاردينيرا) (العربية)
- Semur Quinoa Peru – Quinoa Sayuran Kebun (Quinua a la Jardinera) (Bahasa Indonesia)
- ペルー風キヌアシチュー – 畑野菜のキヌア（キヌア・ア・ラ・ハルディネラ） (日本語)
- สตูว์ควินัวเปรู – ควินัวผักสวนครัว (Quinua a la Jardinera) (ไทย)
- Rebusan Quinoa Peru – Quinoa Sayuran Kebun (Quinua a la Jardinera) (Bahasa Melayu)
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