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Quinoa Vegetable Stew served in a blue bowl
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5 from 21 votes

Quinoa Vegetable Stew

We show you how to cook quinoa in this low fat vegetable stew recipe.
The best winter root vegetable stew with quinoa, cooked in the pressure cooker. A hob pan cooking method is also given.
A quick easy low-calorie lunch or serve with bread for a simple healthy dinner. Suitable for Vegetarian's and omit the parmesan cheese to make a Vegan friendly version.
Prep Time6 minutes
Active Time9 minutes
Natural Release10 minutes
Total Time25 minutes
Course: Lunch, Main Course
Cuisine: American, British
Keyword: healthy, instant pot, low calories, low fat, pkp, pressure cooker, Pressure King Pro, quinoa, quinoa in a stew, quinoa stew, slimming world, vegan, vegetable stew, vegetarian, weight watchers, Winter
Yield: 6 people
Calories: 267kcal
Author: Luke and Kay - Flawless Food

Equipment

Ingredients

  • 1 tablespoon Olive oil
  • 1 Red onion diced
  • 2 Carrots diced into small cubes
  • 2 Parsnips diced into small cubes
  • 100 grams Swede diced into small cubes
  • 1½ teaspoon Gia Garlic puree 2 cloves crushed
  • 1 teaspoon Gia Chilli puree or 1 chilli chopped finely
  • 200 grams Peas frozen or fresh
  • 500 grams Passata
  • 400 ml Vegetable Stock made from 2 oxo cubes or 1 stock pot
  • 200 grams Quinoa (1 cup) best to rinse first
  • 3 Sprigs Fresh Thyme
  • 2 Bay Leaves
  • Salt and Pepper to taste

Optional extras

  • Parmesan Cheese grated to serve
  • 1 Fresh Loaf of Bread

Instructions

Pressure Cooker method

  • With pressure cooker set to fry/saute mode.
    Add oil, and chopped onion, carrot, parsnip and swede.
    Chopped Parsnip, Carrot, Swede and red onion frying in olive oil in a pressure cooker pot
  • Fry for 5 minutes stirring until the vegetables have softened.
    Chopped Parsnip, Carrot, Swede and red onion frying in olive oil in a pressure cooker pot
  • Stir in garlic, chilli and frozen peas. Turn off fry/saute mode.
    Frozen peas, chopped red chillies and Garlic added to chopped carrots, parsnip, swede and red onion in a pressure cooker pot
  • Add passata and stock.
    Vegetable stock being poured into the pressure cooker pot with the Tomato passata, Frozen peas, chopped red chillies and Garlic added to chopped carrots, parsnip, swede and red onion
  • Add thyme, bay leaves and quinoa.
    Quinoa added to pressure cooker pot to create our vegetable stew
  • Season with salt and pepper and give one last stir.
    Lock the lid in place. Ensuring the valve is in the closed position.
    Stirring all the chopped veg together with a wooden spoon
  • Set the pressure cooker to stew/high setting for 4 mins.
    Once complete, leave to natural release for 10 minutes. (Do not try to open earlier this is part of the cooking time)
    Cooked Quinoa Vegetable stew in a pressure cooker with two bay leafs on top
  • Open valve to release the final bit of steam and stir through and remove bay leaves.
    Quinoa Vegetable Stew being scooped up with a black ladle to serve

Hob method

  • In a large pan fry onion, carrot, parsnip and swede for 5 minutes until softened
    Stil in peas, garlic and chilli.
    Chopped Carrot, Swede and red onion frying in olive oil in a pressure cooker pot
  • Add passata and stock.
    Bring to the boil, lower the heat to a simmer and cook for 15 minutes.
    Tomato passata being poured over Frozen peas, chopped red chillies and Garlic added to chopped carrots, parsnip, swede and red onion in a pressure cooker pot
  • Add quinoa, thyme, bay leaves and salt and pepper.
    Bring to the boil, then simmer for another 15 minutes. Stir occasionally to prevent sticking, add more stock if needed.
    Salt and pepper being added to the vegetable stew in a pressure cooker pot
  • Stir, remove the bay leaves
    Serve with Parmesan & Crusty bread on the side.
    Crusty bread being dipped into vegetable stew in a blue bowl on a bread board

Video

Nutrition

Calories: 267kcal | Carbohydrates: 49g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Sodium: 182mg | Potassium: 971mg | Fiber: 9g | Sugar: 11g | Vitamin A: 4148IU | Vitamin C: 39mg | Calcium: 78mg | Iron: 4mg