Quinoa and Vegetable Stew
Recipe and photo reprinted from America's Test Kitchen, Light and Healthy 2012

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids.

1 onion, chopped fine
1 red bell pepper, stemmed, seeded, and cut into 1/2‑inch pieces
2 teaspoons canola oil
Salt and pepper
5 garlic cloves, minced
1 tablespoon paprika
2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
6 cups vegetable broth
1 pound red potatoes, cut into 1/2-inch pieces
1 cup quinoa, rinsed
1 large ear corn, kernels cut from cob, or 1 cup frozen
2 tomatoes, cored and chopped coarse
1 cup frozen peas
1/2 cup minced fresh cilantro
1 avocado, halved, pitted, and cut into 1/2-inch pieces

Rinse the quinoa in a wire colander. Run your fingers through the quinoa and rinse until the water running through is no longer frothy. This step is important to rinse off the saponin that coats it and makes it taste soapy and bitter. Another site suggests toasting the well-drained seeds in a little oil, as you would rice, to give it a nuttier flavor.

Combine onion, bell pepper, oil, and 1/8 teaspoon salt in Dutch oven. Cover and cook over medium-low heat, stirring occasionally, until softened, 8 to 10 minutes. Stir in garlic, paprika, coriander, and cumin and cook until fragrant, about 30 seconds. Stir in broth and potatoes and bring to boil. Reduce to gentle simmer and cook for 10 minutes.

Stir in quinoa and continue to simmer for 8 minutes. Stir in corn and continue to simmer until potatoes and quinoa are just tender, 5 to 7 minutes. Stir in tomatoes and peas and let heat through, about 2 minutes.

Off heat, stir in cilantro and season with salt and pepper to taste. Garnish individual bowls with avocado before serving.

Cooking note: This stew tends to thicken as it sits; add additional warm vegetable broth as needed before serving to loosen. Be sure to rinse the quinoa to remove its bitter coating (known as saponin) before cooking. You can also garnish this stew with queso fresco, if desired.

Servings: 6

Nutrition per 1 2/3-cup serving: 330 calories; 9g fat; 1g saturated fat; 0mg cholesterol; 54g carbohydrates; 9g protein; 9g fiber; 650mg sodium.