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Vegetable and Quinoa Stew

With a hodge-podge of ingredients, this stew is a surprise every time you make it.
Course: Dinner, Soup
Cuisine: Universal
Keyword: Quick and Easy, Vegetarian
Servings: 6 people
Calories: 296kcal
Author: SkinnyMs.


  • 2 tablespoons canola oil
  • 2/3 cup quinoa
  • 1 carrot diced
  • 1/2 onion finely chopped
  • 1 head cauliflower small, 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


  • 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.
  • 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!


Serving: 1cup | Calories: 296kcal | Carbohydrates: 24g | Protein: 26g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 673mg | Fiber: 8g | Sugar: 8g |
SmartPoints (Freestyle): 8
SmartPoints (Freestyle): 8