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Nutrition Facts

Serving Size
Amount Per Serving
% Daily Value
Total Fat g%
Prep Time
Cook Time
Total Time

10 min.

30 min.

40 min.



Quinoa Stew

Protein rich quinoa can be a great heart healthy alternative to regular old meat stew. 


1/2 cup quinoa
1 cup water
2 cups onions, diced
2 tablespoons fresh garlic, minced (about 3 cloves)
2 tablespoons vegetable oil
1 cup celery, chopped
1/2 cup carrots, diced
1 medium green bell pepper, diced
1 cup cooked garbanzo beans, rinsed
2 cans of tomatoes (14.5 oz.)
3 teaspoons ground cumin
1 teaspoon chili powder
1 teaspoon ground coriander
1 dash of cayenne pepper (to taste)
2 teaspoons dried oregano
2 cups of vegetable stock
1 bay leaf
2 teaspoons cilantro or parsley minced
3 tablespoons red wine vinegar


1Cook the onions in the oil until soft, add celery and carrots and cook for 5 minutes more. Add garlic and cook for 2 minutes, then add cumin, chili powder, coriander, cayenne pepper and oregano cooking for 2 minutes more.
2Add garbanzo beans, bell pepper, tomatoes, bay leaf, and veggie stock. Bring to a boil. Lower the heat and simmer for 15 minutes, adding vinegar and cilantro after 15 minutes.
3Let the stew simmer, in the meantime prepare the quinoa.
4Rinse quinoa, then combine 1 cup water and cook over medium-low heat, covered, 15 minutes. Remove from heat and set aside.

Cook's Tips:

Add any other stew vegetables to the recipe (1 cup is plenty). Mushrooms or broccoli make a wonderful addition.