Quinoa and Black Bean Stew

By devogirl

Vegetarian Times
Put a pot of this soup on the stove during the holiday season, and you’ll have a healthful, satisfying supper for a busy weeknight or a casual dinner party. Serve with a tossed salad.

nutritional information
Per Per 2-cup serving:
Calories: 432
Protein: 14 g
Total Fat: 17 g
Saturated Fat: 2 g
Carbohydrates: 62 g
Cholesterol: 0 mg
Sodium: 686 mg
Fiber: 16 g
Sugar: 14 g

Vegan
Gluten-Free

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped (1 1/2 cups)
• 3 large carrots, sliced (1 cup)
• 2 stalks celery, diced (1/2 cup)
• 4 cups low-sodium vegetable broth
• 1 (28 ounce) can diced fire-roasted tomatoes
• 2 medium zucchini, sliced (2 cups)
• 1 (15 ounces) can black beans, rinsed and drained
• 1 cup frozen corn
• 1 cup quinoa, rinsed and drained
• 1 (6 ounce) can tomato paste
• 1 tablespoon chili powder
• 1 tablespoon Dijon mustard
• 2 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 2 avocados, sliced, for garnish
• 1/2 cup chopped cilantro, for garnish
• lime wedges, for garnish

Details

Servings 6
Cooking time 30mins
Adapted from vegetariantimes.com

Preparation

Step 1

1. Heat oil in large saucepan or Dutch oven over medium-high heat. Add onion, carrots, and celery, and season with salt and pepper, if desired. Sauté 5 to 7 minutes, or until onion is translucent.

2. Stir in broth, tomatoes, zucchini, beans, corn, quinoa, tomato paste, chili powder, mustard, cumin, garlic powder, onion powder, and oregano, and bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until vegetables and quinoa are tender. Season with salt and pepper, if desired. Serve garnished with avocados, cilantro, and lime wedges.

Makes 6 servings

Prep time: 30 minutes or less

November 2015 Vegetarian Times