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Mexican Quinoa Stew [vegan] The Flexitarian

Mexican Quinoa Stew [vegan]

This one-pot Mexican quinoa stew makes a hearty and healthy vegan main course that the whole family can enjoy.
5 from 1 vote
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, High Fibre Recipes, Low Fat Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Beans & Pulses, Family Meals, One-pot Meals
Cuisine Mexican
Servings 6 people
Calories 421 kcal

Equipment

  • large saucepan

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 crushed chipotle
  • 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 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.
  • Add ground cumin, ground coriander, paprika, cinnamon, crushed chipotle and tomato puree. Fry gently together for a couple of minutes.
  • Chop celery and carrots. Add to pan with chopped tomatoes, vegetable stock, quinoa, 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.
  • 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.
  • Season with lime juice, salt and pepper.
  • Serve with tortilla chips, avocado, fresh coriander, extra lime juice and some (dairy-free) cream and grated cheese on top if desired.

Nutrition

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