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Quinoa Vegetable Stew

Source: 3 Bowls – Vegetarian Recipes from an American Zen Buddhist Monastery. by Seppo Ed Farrey

  • ½ cup quinoa, rinsed well and drained

  • 2 tablespoons olive oil

  • 1 medium onion, chopped

  • ¼ teaspoon sea salt, plus more to taste

  • 1 large carrot, chopped

  • 2 garlic cloves, minced

  • 1 14.5 ounce can whole tomatoes, coarsely chopped, juice reserved

  • ¾ cup vegetable stock

  • 1 red bell pepper, ribbed, seeded and diced

  • 1 small zucchini, trimmed and cubed

  • ½ cup fresh or frozen corn kernels

  • ½ cup fresh or frozen peas

  • 2 teaspoons ground cumin

  • 1 teaspoon ground coriander

  • 1 teaspoon chili powder

  • Pinch cayenne pepper

  • 1 tablespoon fresh lemon juice

  • Freshly milled black pepper

  • Grated cheddar or Monterey Jack cheese (optional)

  • Chopped fresh cilantro (optional)

  1. Bring 1 cup water to a boil in a small saucepan. Add the quinoa, reduce the heat to very low, cover and simmer until the water is completely absorbed and the quinoa is tender, 15 to 20 minutes.

  2. Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the onion and salt and sauté, stirring occasionally, until the onion begins to soften, about 2 minutes. Stir in the carrot and garlic, cover and cook, stirring occasionally, until the carrot is crisp-tender, about 6 minutes more.

  3. Add the tomatoes and their juice, vegetable stock or water, bell pepper, zucchini, corn, peas, cumin, coriander, oregano, chili powder and cayenne. Bring to a boil, cover, reduce the heat to low and simmer until the vegetables are cooked to the desired doneness, 10 to 15 minutes. Stir in the quinoa and lemon juice and season with salt and pepper to taste. Serve hot, garnished with the cheese and/or a sprinkling of cilantro, if desired.


  • Spicy Quinoa Stew: Add ½ to 1 fresh minced jalapeno pepper when you add the tomatoes and stock. Half a jalapeno will make the stew spicy. A whole jalapeno will make it very spicy.

  • Hearty Quinoa Stew: You can easily turn this stew into a hearty one-dish meal by adding 1 to 2 cups cooked pinto beans or chickpeas, 5 minutes after you add the tomatoes.


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