Name: Beef and Vegetable Quinoa Stew: Hearty, Healthy And Easy
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: ½ cup quinoa (dry); 1 cup water; 1½ cups onions, diced; 1 pound extra-lean ground beef or 99% ground turkey, (see shopping tips); 2 teaspoons garlic, minced; 1 (28 oz) can crushed tomatoes; 1 (24 oz) jar of your favorite pasta sauce, (I like Barilla or Classico ); 1 (14.5 oz) can reduced-sodium beef broth; 2 cups zucchini, chopped (slice zucchini in half and cut into slices); 2 cups mushrooms, chopped; 1 cup red bell peppers, diced; ¼ teaspoon red pepper flakes; ¼ teaspoon dried basil; ¼ teaspoon dried oregano; Black pepper, to taste; 2 cups fresh spinach leaves, packed; 6 teaspoons grated Parmesan cheese, (optional topping)

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I can’t wait for you to make this! Beyond hearty and delicious, this main course stew has it all and then some! It starts with a rich tomato base, lean ground beef, and chock full of vegetables and quinoa. I call it a stew versus a soup since it’s so wonderfully thick. One huge bowl (2 cups) has only 269 calories and 5 grams of fat. A bowl of pure yumminess!

Super Healthy, Beef Vegetable Quinoa Stew

Why You'll Love My Beef and Vegetable Quinoa Stew: Hearty, Healthy And Easy

Craving a warm, comforting meal that's both delicious and nutritious? Look no further than my Beef and Vegetable Quinoa Stew! This hearty dish is packed with flavor and loaded with wholesome ingredients like lean beef, colorful vegetables, and protein-rich quinoa. Easy to prepare and perfect for a cozy night in, this stew is a crowd-pleaser that's sure to satisfy your cravings. You'll love the blend of savory beef, tender vegetables, and the nutty flavor of quinoa, all simmered together in a flavorful broth. This recipe is a healthy and satisfying alternative to traditional heavy stews, making it a guilt-free way to enjoy a warm and comforting meal.

Ingredients For Beef and Vegetable Quinoa Stew: Hearty, Healthy And Easy

Quinoa: This ancient grain is a nutritional powerhouse, packed with protein, fiber, and essential vitamins and minerals. Quinoa adds a nutty flavor and a satisfying texture to the stew, making it a healthy and filling meal.
Water: Used to cook the quinoa, ensuring it becomes fluffy and tender.
Onions: The foundation of many savory dishes, onions add sweetness, depth of flavor, and a subtle crunch to the stew.
Extra-Lean Ground Beef or 99% Ground Turkey: Provides a lean source of protein and adds a rich, savory flavor to the stew. Choosing extra-lean ground beef or 99% ground turkey helps to reduce the fat and calorie content.
Garlic: A flavor powerhouse, garlic adds warmth, depth, and a pungent aroma to the stew.
Crushed Tomatoes: Provide a rich, tangy flavor and a vibrant color to the stew.
Pasta Sauce: Adds a convenient layer of flavor and saves time. Look for a high-quality pasta sauce with minimal added sugar and a balanced blend of herbs and spices.
Reduced-Sodium Beef Broth: Adds depth of flavor and helps to create a flavorful broth for the stew. Choosing reduced-sodium broth allows you to control your sodium intake.
Zucchini, Mushrooms, and Red Bell Peppers: These colorful vegetables add a vibrant appearance and a variety of textures and flavors to the stew. They also provide essential vitamins, minerals, and fiber.
Red Pepper Flakes: Add a touch of heat and a subtle spiciness to the stew.
Dried Basil and Oregano: Classic Italian herbs that add a fragrant and savory flavor to the stew.
Black Pepper: A versatile seasoning that enhances the flavors of all the ingredients.
Spinach: A nutrient-rich leafy green that adds a touch of freshness, vitamins, and minerals to the stew.
Parmesan Cheese (Optional): A flavorful topping that adds a touch of richness and a salty, nutty flavor to the stew.

By using these wholesome and flavorful ingredients, you can create a delicious and nutritious Beef and Vegetable Quinoa Stew that is both satisfying and easy to prepare.

Crafting a Hearty and Healthy Beef and Vegetable Quinoa Stew

This Beef and Vegetable Quinoa Stew is a delicious and nutritious meal that's perfect for a cozy night in. It's packed with flavor and loaded with wholesome ingredients, making it a satisfying and healthy option. Let's dive into the simple steps to create this comforting dish:

1. Cook the Quinoa:

Prepare the Quinoa: In a small pot, combine ½ cup of quinoa with 1 cup of water.
Bring to a Boil: Bring the water to a boil over medium heat.
Simmer and Steam: Reduce heat to low, cover the pot, and simmer gently for 12-15 minutes, or until all the water is absorbed and the quinoa is tender.

2. Brown the Meat and Sauté the Vegetables:

Brown the Beef: In a large nonstick pot, brown the ground beef (or ground turkey) along with the diced onions and minced garlic over medium heat. Stir frequently, breaking up the meat into small pieces as it cooks.
Drain Excess Fat: Once the meat is browned, pour the mixture into a colander to drain off any excess fat. This helps to reduce the fat content of the stew.
Return to the Pot: Return the browned beef and onions to the pot.

3. Simmer the Stew:

Combine Ingredients: Stir in the crushed tomatoes, pasta sauce, beef broth, zucchini, mushrooms, red bell peppers, red pepper flakes, dried basil, dried oregano, and black pepper.
Bring to a Boil: Bring the mixture to a boil over medium heat.
Simmer Gently: Reduce heat to low, cover the pot, and simmer for 25 minutes, allowing the flavors to meld and the vegetables to soften.

4. Finish and Serve:

Add Spinach and Quinoa: Remove the lid from the pot and stir in the cooked spinach and quinoa.
Cook Until Spinach Wilts: Cook for an additional 2 minutes, or until the spinach has wilted.
Serve and Enjoy: Serve the stew hot, garnished with grated Parmesan cheese, if desired.

Tips for the Perfect Stew:

Customize Your Vegetables: Feel free to add other vegetables to the stew, such as carrots, celery, or corn.
Adjust the Spice Level: Adjust the amount of red pepper flakes to suit your preferred level of heat.
Make Ahead and Freeze: This stew freezes beautifully! Freeze individual portions in airtight containers for quick and easy meals later.
Healthy Swaps: Use vegetable broth instead of beef broth for a vegetarian version.

By following these simple steps, you can create a delicious and nutritious Beef and Vegetable Quinoa Stew that's perfect for a cozy night in. Enjoy the warmth and comfort of this hearty and satisfying meal!

Helpful Tips About this Recipe

Makes 12 cups total, 6 servings (each main course serving, 2 cups)

Food Facts
While quinoa is usually considered to be a whole-grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. It takes less time to cook than other whole grains, just 10 to 15 minutes. And, quinoa tastes great on its own. A ½ cup raw quinoa makes about 1⅔ cups cooked.

Shopping and Prep Tips
I used healthy grass-fed ground beef. You can find one in most supermarkets. I bought it at Trader Joe’s. I’ve also used their 96% lean ground beef. But whether you use ground beef or turkey, once browned, you drain the fat into a colander in the sink. Once drained, you add it back to the pot. Doing this extra step cuts the fat way down.

Most supermarkets sell quinoa in the rice aisle. I bought mine at Trader Joe’s.

Prep Tip
If you have of a can of diced tomatoes just toss it into the blender and puree.

WW FreeStyle SmartPoints 3-Blue (made with 99% ground turkey)
WW SmartPoints 5-Green (made with lean ground beef)

SKINNY FACTS: for 1 main course bowl (2-cups) (no Parm cheese)
269 calories, 5g fat, 1g sat. fat, 22g prot, 33g carbs, 7g fiber, 669mg sod, 12g sugar

FACTS: for FreeStyle SmartPoints
100 calories, 0g sat. fat, 5g protein, 5g sugar

FACTS: for SmartPoints
187 calories, 1g sat. fat, 5g sugar, 19g protein