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Title: Quinoa Vegetable Stew
Yield: 4 Servings

Ingredients

    3/4 c  quinoa
  1 1/2 c  water
      1 c  corn kernels; fresh or
           -frozen
      1 c  chopped onions
      3 cl garlic; minced or pressed
      1 tb olive oil
      1 c  chopped green bell pepper
      2 c  summer squash; zucchini or
           -yellow
      1    chopped
      5 c  fresh tomatoes; chopped or
     28 oz canned tomatoes; undrained
      1 tb fresh cilantro; chopped
      1 tb fresh basil; chopped
      1    salt and pepper; to taste
      1    additional cilantro or basil
           -  sprig; s, for garnish

Instructions

Thoroughly rinse the quinoa in a fine mesh strainer under cool running
water and set aside to drain. Combine the quinoa and water in a saucepan,
cover, and simmer for 15 - 20 minutes, until tender and fluffy. When the
quinoa has cooked for about 10 minutes, stir in the corn, cover, and
continue to cook.

Meanwhile, in a nonreactive or nonstick skillet, saute the onions and
garlic in the oil for about 5 minutes, or until the onions begin to
soften. Add the bell peppers and zucchini or yellow squash and saute for 5
more minutes. Stir in the tomatoes, cilantro, and basil; cover and simmer
for about 10 minutes, or until the vegetables are tender. Add salt and
pepper to taste.

Fluff the quinoa mixture, spoon it onto individual serving plates, ladle
on the vegetable sauce, and top with cilantro or basil sprigs.

Nutritional analysis according to the book:
301 calories
9.2 grams protein
6.5 grams fat (.6 grams saturated, .6 grams polyunsaturated, 2.8
monounsaturated)
52.8 grams carbohydrate

>From: ilenewar@starnetinc.com

- - - - - - - - - - - - - - - - - - -

Per serving: 307 Calories (kcal); 7g Total Fat; (17% calories from fat);
11g Protein; 58g Carbohydrate; 0mg Cholesterol; 329mg Sodium
Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 5 Vegetable; 0 Fruit; 1 Fat;
0 Other Carbohydrates

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Contributor: Moosewood Restaurant Low-Fat Favorites

Preparation Time: 0:30

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