When developing a vegetable stew, ratios matter. Too many vegetables, and it turns heavy. Too much liquid and it turns into soup. Then there is the filler, which for most people means pasta. This vegetable quinoa stew solves all of that with the right balance of vegetables and liquid, with a fun twist: quinoa instead of pasta.

Quinoa stew in a bowl garnished with cilantro

Ingredients

You can find the full list of ingredients with exact measurements in the recipe card; below are some helpful notes from my recipe testing:

Healthy vegetable stew ingredients

Quinoa: I used white quinoa, but tricolor and red quinoa would also work. Be sure rinse quinoa before adding it into the soup to remove the bitter taste.

Short on time? You can use leftover cooked quinoa or even frozen quinoa. If you do so, you will need 3 cups cooked quinoa to make this recipe. However, since it is already cooked, add it in later when you are adding the peas.

Potato: I used red potatoes, but you can also use sweet potatoes or Yukon Golds as well. The taste would be slightly different (especially with sweet potatoes) but it would still be tasty.

You don’t need to peel them, but I recommend cutting them into uniform pieces to ensure even cooking.

Cooking liquid: I use vegetable broth, but chicken stock would be a good substitute. You can make your own veggie stock from scraps, or follow my recipe for homemade chicken stock if you have the extra time.

Bell pepper: Red, orange, or even yellow bell peppers will work in this quinoa stew. To add a touch of heat, try a seeded jalapeño pepper instead.

Corn: Fresh, frozen, or canned corn works in this no-fuss recipe.

How to Cook Quinoa Stew

Steps of making the recipe shown with four photos
  1. Heat oil in soup pot: In a large pot,heat the olive oil over medium heat and then add the onion and bell pepper. Cook the two vegetables until they’re translucent (7-8 minutes), stirring frequently.
  2. Add the spices: Add the garlic, paprika, coriander, and cumin, and cook for 30 seconds. Stir constantly.
  3. Cook the potatoes: Add the broth and the potatoes, and bring the mixture to a boil. Then, turn down the heat to medium-low and let the stew simmer for 10-12 minutes.
  4. Cook the quinoa: Stir in the quinoa and let the mixture simmer until both the potatoes and the quinoa are cooked (8-10 minutes).
Person shown as she is cooking quinoa vegetable stew in four photos
  1. Add the corn and tomatoes: Stir in the corn and tomatoes and simmer for 5 minutes.
  2. Add the peas: Stir in the peas and simmer for 3-4 minutes.
  3. Remove from heat: Turn off the stove’s heat. Season the stew with salt and pepper to taste.
  4. Serve: Ladle the soup into bowls, and garnish each with avocado and fresh cilantro.

More Vegetable-Packed Soup Recipes You Might Like:

Quinoa Stew in a bowl
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Quinoa Stew Recipe

4.60 from 5 votes
By: Aysegul Sanford
Yields6 Servings
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
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Quinoa stew recipe made in one pot with the perfect ratio of vegetables to quinoa to cooking liquid. This meal prep-friendly stew gets better as it sits.

Ingredients 

  • 2 tablespoons olive oil
  • 1 medium-size onion, chopped
  • 1 red bell pepper, cut into small cubes
  • 5 garlic cloves, minced
  • 1 tablespoon paprika
  • 2 teaspoons coriander
  • 2 teaspoons cumin
  • 6 cups vegetable broth
  • 1 pound red potatoes, cut into small cubes
  • 1 cup white quinoa, washed thoroughly
  • 1 cup fresh or frozen corn
  • 1 can diced tomatoes, (14 oz.)
  • 1 cup frozen peas
  • Salt and pepper
  • 1 avocado, cut into small cubes
  • handful of fresh cilantro, as garnish (optional)

Instructions 

  • Heat olive oil in a Dutch oven (or any other large, heavy bottom pot). Add in the onion and bell pepper. Cook, stirring frequently, until translucent, 7-8 minutes.
  • Stir in the garlic, paprika, coriander, and cumin. Cook, stirring constantly for 30 seconds or so.
  • Add in the vegetable broth and potatoes. Bring it to a boil. Turn down the heat to medium-low and let it simmer 10-12 minutes.
  • Stir in the quinoa and let it simmer for 8-10 minutes until both the potatoes and quinoa are cooked.
  • Stir in the corn and tomatoes and let it simmer for 5 minutes.
  • Stir in the peas and let it cook for 3-4 minutes.
  • Off the heat, season with salt and pepper to taste. Ladle it in large bowls and garnish with avocado and cilantro before serving.

Video

Notes

Turn this recipe into a crock pot vegetable stew by using your slow cooker instead of the stovetop. This dish cooks in 4 hours on the high setting or 6 hours on low. Add the quinoa in the last 20 minutes, and you’re good to go!
Storage: Store quinoa vegetable stew in an airtight container in the fridge for up to 4 days. However, keep in mind that it gets thicker as it sits. When reheating, mix in some water (or stock). I usually start with 1/2 cup and add more until it reaches to my desired consistency.
Freezing: Bring the stew to room temperature, put it in an airtight container, and place it in the freezer. The dish will stay fresh for up to 1 month.
Thawing: To thaw a frozen portion of stew, leave the sealed container in the fridge overnight. Once the stew has reached fridge temperature, heat it up using the stove or microwave.

Nutrition

Serving: 1g | Calories: 398kcal | Carbohydrates: 52g | Protein: 13g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 14mg | Sodium: 1212mg | Potassium: 1016mg | Fiber: 9g | Sugar: 10g | Vitamin A: 1752IU | Vitamin C: 57mg | Calcium: 178mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Soup
Cuisine: Peruvian
Tried this recipe?Mention @foolproofliving or tag #foolproofeats!

This recipe is adapted (with minor changes) from America’s Test Kitchen’s  The Complete Vegetarian Cookbook.

Person serving Quinoa Vegetable Soup in a bowl

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About Aysegul Sanford

Hello Friend! I'm Aysegul (pronounced as I-che-guel) I’m the cook/recipe-tester/photographer behind this site.

If you are looking for approachable, yet creative recipes made with everyday ingredients, you’ve come to the right place. Here, we’re all about recipes that has been meticulously tested to provide you with a truly foolproof cooking experience regardless of your level of cooking.

Read More About Me

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Recipe Rating




19 Comments

  3. 5 stars
    This is an example of the whole being greater than the sum of its parts. This exceeded my expectations and, not surprisingly, tasted even better the next day. This will be a regular weeknight meal. It comes together very quickly. I didn’t have peas so i added more corn and I used fire roasted tomatoes which gave the dish a deepness without a smoky flavour.

    Reply

    1. Hi Lori,
      This makes me SO happy. I am thrilled to hear that you enjoyed it.
      I agree with it being better the next day. And I love the idea of adding roasted tomatoes.
      Thanks for coming by and taking the time to leave a review.
      Very much appreciated.
      Cheers,
      Aysegul

      Reply

  6. I made this last night – we had Without Meat Wednesday instead of Meatless Monday. I swapped out some of the vegetables with what I had on hand. It was delicious and will feed us again tonight. Thanks for the recipe! It’s a keeper.

    Reply

    1. Hi Lisa,
      It makes me so happy to hear that you guys enjoyed this stew. I love the fact that it is so versatile.
      Thanks for letting me know.:)

      Reply

  7. Looks delicious! I love that you and your friend took photos of the food you made, must have been fun! Love the lighting in these photos too!

    Reply

  8. 5 stars
    Aysegul, what a wonderful way to spend quality time with a friend. I bet she was delighted (and curious) as to how you create such beautiful pictures and food! A quinoa-based vegetable stew sounds wonderfully nourishing and the colors are a feat in itself. I love the frozen veggie option (but now you’re making me want fresh corn!). Thank you for sharing your recipe with us! xo

    Reply

    1. Thank you Emilie.. We had a fantastic time together. Noone really knows how much work we put into creating these blog posts until they help create it.. No? 😛

      Reply