I can’t wait so that you can make this! Past hearty and scrumptious, this most important course stew has all of it after which some! It begins with a wealthy tomato base, lean floor beef, and chock stuffed with greens and quinoa. I name it a stew versus a soup because it’s so splendidly thick. One enormous bowl (2 cups) has solely 269 energy and 5 grams of fats. A bowl of pure yumminess!
Why You may Love My Beef and Vegetable Quinoa Stew: Hearty, Wholesome And Straightforward
Craving a heat, comforting meal that is each scrumptious and nutritious? Look no additional than my Beef and Vegetable Quinoa Stew! This hearty dish is filled with taste and loaded with healthful components like lean beef, colourful greens, and protein-rich quinoa. Straightforward to organize and ideal for a comfy night time in, this stew is a crowd-pleaser that is positive to fulfill your cravings. You may love the mix of savory beef, tender greens, and the nutty taste of quinoa, all simmered collectively in a flavorful broth. This recipe is a wholesome and satisfying various to conventional heavy stews, making it a guilt-free technique to get pleasure from a heat and comforting meal.
Components For Beef and Vegetable Quinoa Stew: Hearty, Wholesome And Straightforward
- Quinoa: This historic grain is a dietary powerhouse, filled with protein, fiber, and important nutritional vitamins and minerals. Quinoa provides a nutty taste and a satisfying texture to the stew, making it a wholesome and filling meal.
- Water: Used to prepare dinner the quinoa, guaranteeing it turns into fluffy and tender.
- Onions: The inspiration of many savory dishes, onions add sweetness, depth of taste, and a refined crunch to the stew.
- Further-Lean Floor Beef or 99% Floor Turkey: Gives a lean supply of protein and provides a wealthy, savory taste to the stew. Selecting extra-lean floor beef or 99% floor turkey helps to cut back the fats and calorie content material.
- Garlic: A taste powerhouse, garlic provides heat, depth, and a pungent aroma to the stew.
- Crushed Tomatoes: Present a wealthy, tangy taste and a vibrant colour to the stew.
- Pasta Sauce: Provides a handy layer of taste and saves time. Search for a high-quality pasta sauce with minimal added sugar and a balanced mix of herbs and spices.
- Lowered-Sodium Beef Broth: Provides depth of taste and helps to create a flavorful broth for the stew. Selecting reduced-sodium broth permits you to management your sodium consumption.
- Zucchini, Mushrooms, and Pink Bell Peppers: These colourful greens add a vibrant look and quite a lot of textures and flavors to the stew. Additionally they present important nutritional vitamins, minerals, and fiber.
- Pink Pepper Flakes: Add a contact of warmth and a refined spiciness to the stew.
- Dried Basil and Oregano: Basic Italian herbs that add a aromatic and savory taste to the stew.
- Black Pepper: A flexible seasoning that enhances the flavors of all of the components.
- Spinach: A nutrient-rich leafy inexperienced that provides a contact of freshness, nutritional vitamins, and minerals to the stew.
- Parmesan Cheese (Elective): A flavorful topping that provides a contact of richness and a salty, nutty taste to the stew.
By utilizing these healthful and flavorful components, you possibly can create a scrumptious and nutritious Beef and Vegetable Quinoa Stew that’s each satisfying and straightforward to organize.
Crafting a Hearty and Wholesome Beef and Vegetable Quinoa Stew
This Beef and Vegetable Quinoa Stew is a scrumptious and nutritious meal that is good for a comfy night time in. It is filled with taste and loaded with healthful components, making it a satisfying and wholesome choice. Let’s dive into the straightforward steps to create this comforting dish:1. Cook dinner the Quinoa:
- Put together the Quinoa: In a small pot, mix ½ cup of quinoa with 1 cup of water.
- Deliver to a Boil: Deliver the water to a boil over medium warmth.
- Simmer and Steam: Scale back warmth to low, cowl the pot, and simmer gently for 12-Quarter-hour, or till all of the water is absorbed and the quinoa is tender.
2. Brown the Meat and Sauté the Greens:
- Brown the Beef: In a big nonstick pot, brown the bottom beef (or floor turkey) together with the diced onions and minced garlic over medium warmth. Stir often, breaking apart the meat into small items because it cooks.
- Drain Extra Fats: As soon as the meat is browned, pour the combination right into a colander to empty off any extra fats. This helps to cut back the fats content material of the stew.
- Return to the Pot: Return the browned beef and onions to the pot.
3. Simmer the Stew:
- Mix Components: Stir within the crushed tomatoes, pasta sauce, beef broth, zucchini, mushrooms, pink bell peppers, pink pepper flakes, dried basil, dried oregano, and black pepper.
- Deliver to a Boil: Deliver the combination to a boil over medium warmth.
- Simmer Gently: Scale back warmth to low, cowl the pot, and simmer for 25 minutes, permitting the flavors to meld and the greens to melt.
4. End and Serve:
- Add Spinach and Quinoa: Take away the lid from the pot and stir within the cooked spinach and quinoa.
- Cook dinner Till Spinach Wilts: Cook dinner for an extra 2 minutes, or till the spinach has wilted.
- Serve and Get pleasure from: Serve the stew scorching, garnished with grated Parmesan cheese, if desired.
Ideas for the Excellent Stew:
- Customise Your Greens: Be at liberty so as to add different greens to the stew, resembling carrots, celery, or corn.
- Regulate the Spice Stage: Regulate the quantity of pink pepper flakes to fit your most well-liked degree of warmth.
- Make Forward and Freeze: This stew freezes superbly! Freeze particular person parts in hermetic containers for fast and straightforward meals later.
- Wholesome Swaps: Use vegetable broth as a substitute of beef broth for a vegetarian model.
By following these easy steps, you possibly can create a scrumptious and nutritious Beef and Vegetable Quinoa Stew that is good for a comfy night time in. Benefit from the heat and luxury of this hearty and satisfying meal!
Useful Ideas About this Recipe
Meals Details
Whereas quinoa is often thought of to be a whole-grain, it’s really a seed, however could be ready like complete grains resembling rice or barley. It takes much less time to prepare dinner than different complete grains, simply 10 to fifteen minutes. And, quinoa tastes nice by itself. A ½ cup uncooked quinoa makes about 1⅔ cups cooked.
Procuring and Prep Ideas
I used wholesome grass-fed floor beef. You’ll find one in most supermarkets. I purchased it at Dealer Joe’s. I’ve additionally used their 96% lean floor beef. However whether or not you utilize floor beef or turkey, as soon as browned, you drain the fats right into a colander within the sink. As soon as drained, you add it again to the pot. Doing this further step cuts the fats method down.
Most supermarkets promote quinoa within the rice aisle. I purchased mine at Dealer Joe’s.
Prep Tip
If in case you have of a can of diced tomatoes simply toss it into the blender and puree.
WW FreeStyle SmartPoints 3-Blue (made with 99% floor turkey)
WW SmartPoints 5-Inexperienced (made with lean floor beef)
| SKINNY FACTS: for 1 most important course bowl (2-cups) (no Parm cheese) 269 energy, 5g fats, 1g sat. fats, 22g prot, 33g carbs, 7g fiber, 669mg sod, 12g sugar |
| FACTS: for FreeStyle SmartPoints 100 energy, 0g sat. fats, 5g protein, 5g sugar FACTS: for SmartPoints 187 energy, 1g sat. fats, 5g sugar, 19g protein |
