A protein- and fiber-packed Peruvian stew of quinoa simmered with carrots, peas, tomato and fresh herbs, fully vegan.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
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.
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.
Rinse the quinoa well under cold water and drain.
Heat the olive oil in a pot and sauté the onion and garlic until fragrant.
Add the carrots and cook for 3-4 minutes.
Stir in the tomatoes and cumin and cook for 2 minutes.
Add the quinoa and vegetable broth and bring to a boil.
Reduce the heat, cover and simmer for 15 minutes.
Add the peas, cook 5 more minutes, then garnish with parsley and serve.
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