Impress your friends and reap big nutritional rewards by cooking up this crowd-pleasing Peruvian quinoa stew recipe.
It might be tiny but nutty quinoa packs a mighty punch, with high protein, high fibre, low GI and gluten-free among its superfood credentials. Place in a big serving bowl for everyone to tuck in. Serves 4.
Ingredients
½ cup Quinola Mothergrain 80% pearl and 20% black quinoa mix
1 cup water
2 cups chopped onions
2 garlic cloves, crushed
1tbsp vegetable oil
1 celery stalk, chopped
1 carrot, cut diagonally into ¼-inch slices
1 bell pepper, cut into 1-inch pieces
1 cup cubed courgette
1 aubergine, diced
2 cups chopped tomatoes, fresh or tinned
1 cup water or vegetable stock
2tsp ground cumin
½tsp chilli powder
1tsp ground coriander
Pinch of ground cayenne pepper
2tsp fresh oregano or 1tsp dried oregano
Salt
Chopped coriander
Grated Cheddar or Monterey Jack cheese
Rinse the quinoa well in cold water. Place in a pot of boiling water, cover and cook on medium-low heat for about 15 minutes until soft.
While the quinoa is cooking, place the onions, garlic and vegetable oil in a large, deep pan and sauté on medium heat for 5-8 minutes or until slightly caramelised.
Add the celery and carrots to the pan and cook for an additional 5 minutes, stirring often.
Now add the bell pepper, courgette, aubergine, tomatoes and one cup of water or vegetable stock. Stir in the cumin, chilli powder, coriander, cayenne and oregano. Simmer, covered, for 10-15 minutes or until all the vegetables are tender.
Stir in the cooked quinoa and add salt to taste. Top with coriander and grated cheese, if desired, and serve immediately.
