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Mexican Quinoa Stew [vegan] The Flexitarian

Mexican Quinoa Stew

This one-pot Mexican quinoa stew makes a hearty and healthy vegan main course that the whole family can enjoy.
4.67 from 3 votes
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, High Fibre Recipes, Low Fat Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Beans & Pulses, Family Meals, One-pot Meals
Cuisine Mexican
Servings 6 people
Calories 421 kcal

Equipment

large saucepan

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients
 
 

  • olive oil
  • 1 onion
  • 4 garlic cloves
  • 1 Tbsp ground cumin
  • 1 Tbsp ground coriander
  • 1 tsp paprika
  • 1/2 tsp cinnamon
  • 1 tsp chipotle flakes
  • 1 Tbsp tomato puree
  • 2 celery sticks
  • 300 g carrots
  • 800 g can chopped tomatoes or 2 400g cans
  • 750 ml vegetable stock
  • 90 g quinoa
  • 50 g bulgur wheat or cracked wheat
  • 2 tsp dried oregano
  • 400 g red kidney beans
  • 400 g black beans
  • 150 g can corn
  • lime juice
  • salt & pepper

TO SERVE:

  • tortilla chips
  • fresh coriander
  • avocado
  • extra lime juice
  • dairy-free cream
  • dairy-free grated cheese

Instructions
 

  • Heat the olive oil in a large saucepan. Add finely chopped onion and crushed garlic. Fry gently until soft.
    olive oil, 1 onion, 4 garlic cloves
  • Add ground cumin, ground coriander, paprika, cinnamon, chipotle, and tomato puree. Fry gently together for a couple of minutes.
    1 Tbsp ground cumin, 1 Tbsp ground coriander, 1 tsp paprika, 1/2 tsp cinnamon, 1 tsp chipotle flakes, 1 Tbsp tomato puree
  • Chop celery and carrots. Add to pan with chopped tomatoes, vegetable stock, quinoa, bulgur wheat (or cracked wheat) and oregano. Bring to the boil, then reduce heat and simmer for 20mins. Stir from time to time so that the mixture does not stick to the bottom of the pan.
    2 celery sticks, 300 g carrots , 800 g can chopped tomatoes , 750 ml vegetable stock, 90 g quinoa , 50 g bulgur wheat or cracked wheat , 2 tsp dried oregano
  • Add drained red kidney beans, black bean and corn to the pan and cook for another 5 to 10 mins until carrots, quinoa and cracked wheat are cooked.
    400 g red kidney beans , 400 g black beans , 150 g can corn
  • Season with lime juice, salt and pepper.
    lime juice, salt & pepper
  • Serve with tortilla chips, avocado, fresh coriander, extra lime juice and some (dairy-free) cream and grated cheese on top if desired.
    tortilla chips, fresh coriander, avocado, extra lime juice, dairy-free cream, dairy-free grated cheese

Nutrition

Calories: 421kcalCarbohydrates: 86gProtein: 17gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 814mgPotassium: 1140mgFiber: 17gSugar: 29gVitamin A: 9100IUVitamin C: 20mgCalcium: 141mgIron: 7mg

Find this recipe online:

Mexican Quinoa Stew

https://theflexitarian.co.uk/recipe-items/mexican-quinoa-stew-vegan/