Vegetable and Quinoa Stew

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Looking for something to warm you up on a cold and rainy day, when you just don’t feel like leaving the house to go to the store? This healthy quinoa dish is just what the doctor ordered. Vegetable and Quinoa Stew can be created from a hodge-podge of ingredients that you probably have lying around, and it includes quinoa, one of nature’s greatest grains! Quinoa recipes offer an overwhelming number of health benefits, they’re versatile, and they’re easy-to-make.

This recipe has been contributed by Matt Frazier. Matt is a vegan marathoner and ultra-runner, who recently finished his first 100-mile race. He writes the plant-based fitness blog No Meat Athlete and is the author of the new book, No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self.

Vegetable and Quinoa Stew aka “Fridge Cleanout Stew”

Vegetable and Quinoa Stew aka “Fridge Cleanout Stew”

Yields: 6 servings | Serving Size: 1 cup | Calories: 296 | Total Fat: 9 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 673 mg | Carbohydrates: 24 g | Dietary Fiber: 8 g | Sugars: 8 g | Protein: 26 g | SmartPoints (Freestyle): 8


  • 2 tablespoons canola oil
  • 2/3 cup quinoa
  • 1 carrot, diced
  • 1/2 onion, finely chopped
  • 1 small head cauliflower, chopped
  • 1/2 green bell pepper, seeded and chopped
  • 2 cloves garlic, crushed
  • 2 cups vegetable stock
  • 3 1/2 cups water
  • 8 canned whole peeled tomatoes, chopped
  • 4 tablespoons tomato sauce (from the can with the tomatoes)
  • 1 1/2 cups chinese cabbage, sliced
  • 8 basil leaves, torn
  • 2 bay leaves
  • 4 shakes of Italian seasoning
  • 2 cups baby spinach
  • salt and pepper to taste
  • 1/4 cup parsley, for garnish


  1. Heat the oil in a large pot or dutch oven on medium-high heat. Stir in the quinoa, carrot, onion, bell pepper, cauliflower, and garlic. Cook for a few minutes until lightly browned, stirring frequently.
  2. Pour in the stock, water, tomatoes and sauce, cabbage, bay leaves, Italian seasoning, basil, and spinach. Increase the heat to high and bring to a boil. Reduce the heat to medium and simmer until the quinoa and vegetables are tender, about 10 minutes. Season to taste with salt and pepper. Garnish with parsley before serving. Also don’t forget to remove the bay leaves!

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4 Comments on "Vegetable and Quinoa Stew"

  1. redd  September 3, 2015

    is it 8 cans are 1- 8-oz can of tomatoes

    • SkinnyMs  September 4, 2015

      This recipe was submitted by a guest. I would suggest using 4 (15 ounce) cans diced tomatoes. That's about what the 8 cans of whole tomatoes will equal once chopped.
      This is a delicious recipe. Enjoy! 🙂

  2. Cheryl McMahon  January 31, 2018

    The recipe calls for “8 CANNED tomatoes”, not 8 cans of tomatoes….this makes a lot more sense with the other proportions of the ingredients.

    • Nichole Furlong  January 31, 2018

      Hi Cheryl! This recipe was originally submitted by a guest. It calls for 8 whole canned tomatoes, which are then diced before being added to the stew. In an above comment Gale has suggested using 4 (15 ounce) cans of diced tomatoes to equal the same amount. This should help save some time, too!


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