Delicious Peruvian Quinoa Stew Recipe for Food Lovers

Are you looking for a hearty and healthy meal that’s easy to make and bursting with flavor? Look no further than this Peruvian Quinoa Stew recipe. Not only is it vegan and vegetarian-friendly, but it’s also gluten-free, making it the perfect dish for those with dietary restrictions.

Quinoa, which originated in Peru, is the star of this recipe. This superfood is packed with protein, fiber, and essential nutrients. Paired with fresh vegetables like zucchini, bell peppers, carrots, and celery, the result is a satisfying and wholesome stew that’ll keep you full for hours.

But this dish is not just about health benefits – its vibrant mix of herbs and spices gives it a delicious kick. With ingredients like fresh cilantro, dried oregano, cayenne pepper, ground coriander, chili powder, and ground cumin, your taste buds will be in for a treat.

Plus, this recipe requires only one pot (or an Instant Pot for even easier preparation) and simple steps to follow. It’s the kind of dish that’s perfect for weeknights or lazy weekends when you want something yummy with minimal effort.

So grab your apron and get ready to indulge in one of the best Peruvian quinoa stews you’ll ever taste!

Why You’ll Love This Recipe

Peruvian Quinoa Stew....(Vegan/Vegetarian)
Peruvian Quinoa Stew….(Vegan/Vegetarian)

Listen up, foodies! If you’re anything like me, you’re always on the lookout for the next best thing in culinary creations. Well, look no further because this Peruvian Quinoa Stew might just be your new favorite dish!

First off, let’s talk about flavor. The combination of fresh cilantro, dried oregano, and a touch of cayenne and chili powder create a savory explosion in each spoonful. Plus, the ground coriander and cumin add an exotic flair that will transport your taste buds straight to South America.

But aside from taste, this recipe is also a nutritional powerhouse. Thanks to the protein-packed quinoa and an abundance of colorful veggies like zucchini, bell pepper, carrot, and celery rib, you’ll be getting all the vitamins and minerals your body craves without sacrificing flavor.

And here’s the best part: This recipe is vegan and gluten-free! That’s right – it caters to all dietary preferences without compromising on taste or quality.

So, whether you’re trying to cut back on meat or simply looking for a plant-based meal option, this Peruvian Quinoa Stew is guaranteed to satisfy even the most discerning of palates. Trust me – you won’t regret giving this recipe a try.

Ingredient List

 A bowl of Peruvian comfort: Quinoa Stew!
A bowl of Peruvian comfort: Quinoa Stew!

Peruvian Quinoa Stew:

  • 1 cup quinoa
  • 2 cups water
  • 2 tablespoons vegetable oil
  • 1 yellow onion, diced
  • 2 garlic cloves, minced
  • 1 celery stalk, finely chopped
  • 1 carrot, peeled and diced
  • 1 bell pepper, seeded and chopped
  • 1 zucchini, diced
  • 3 cups chopped tomatoes (fresh or canned)
  • 1 teaspoon chili powder
  • ½ teaspoon ground cumin
  • ½ teaspoon dried oregano
  • ½ teaspoon ground coriander
  • A pinch of cayenne (optional)
  • Salt and black pepper to taste
  • Fresh cilantro leaves for garnish

This vegan and gluten-free Peruvian quinoa stew requires basic ingredients that are readily available in your kitchen. The national grain of Peru – quinoa – is the star ingredient of this recipe creating an all-around balanced meal packed with protein and nutrition. The rest of the ingredients such as garlic, carrots, and zucchini bring a sweetness element to balance the dish while adding fiber, vitamins A, C, and K. The aromatic spices like cumin, oregano, and coriander, tie everything together while providing a beautiful flavor profile. Don’t forget to add a tiny bit of cayenne for some warmth in every spoonful!

The Recipe How-To

 Quinoa, the heart of this Peruvian stew.
Quinoa, the heart of this Peruvian stew.

Let’s Get Cooking!

Now, let’s get to the most exciting part, cooking this Peruvian Quinoa Stew. Here are the steps we need to follow:

Step 1: Gather the Ingredients

Before anything else, let’s first gather all the ingredients needed to make this delicious bowl of Peruvian Quinoa Stew. Here’s what you’ll need:

  • 1 cup of quinoa
  • 2 cups of water
  • 2 tablespoons of vegetable oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 celery stalk, chopped
  • 1 bell pepper, seeded and chopped
  • 1 zucchini, chopped
  • 1 carrot, peeled and chopped
  • 1 can of chopped tomatoes
  • ½ teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon dried oregano
  • a pinch of cayenne
  • salt and pepper to taste
  • fresh cilantro for garnish

Step 2: Prepare the Vegetables

After gathering all the ingredients, it’s time to prepare the vegetables. Start by chopping the onion, mincing the garlic cloves, chopping the celery stalk, seeding and chopping the bell pepper, peeling and chopping the carrot, and lastly chopping the zucchini into cube sizes.

Step 3: Cook the Vegetables

Heat up your heavy-bottom pot and add 2 tablespoons of vegetable oil. Wait until it’s hot before adding diced onion. Sauté for 3 minutes, or until they become translucent. Then add minced garlic and sauté for another 30 seconds, or until fragrant.

Next, add chopped celery stalks, seeded and chopped bell pepper, peeled and cubed carrot, chopped zucchini cubes in one go. Stir well and cook for 5 minutes, or until all vegetables soften a little bit.

Step 4: Add-In The Herbs And Spices

Incorporate all our favorite herbs and spices; cumin, chili powder, dried oregano, a pinch of cayenne (depending on your spicy preference), salt and pepper according to your taste.

Continue cooking them until you smell flavorful aromas filling your kitchen.

Step 5: Pour in Water & Canned Tomatoes

Once you’ve seasoned your veggies with herbs and spices well enough, pour in 2 cups of water together with a can of chopped tomatoes. Bring everything to boil then reduce heat to simmer for about 15 minutes, or until all veggies are cooked through.

Step 6: Add Quinoa

Rinse quinoa under running water then add it into our stew mixture. Stir once to combine then let it cook over low heat until quinoa is soft.. It will need around 20 minutes.

Step 7: Serve Garnished with Fresh Cilantro

Substitutions and Variations

 Perfectly spiced and aromatic, Quinoa stew will warm you up.
Perfectly spiced and aromatic, Quinoa stew will warm you up.

Are you looking to switch up the flavors in this recipe and make it your own? Let me give you some ideas for substitutions and variations that will transform this Peruvian Quinoa Stew into a whole new dish.

– Mix up the vegetables: While this recipe calls for zucchini, bell pepper, carrot, and celery, you could easily replace or add other veggies. Try adding butternut squash or sweet potato, or swap out the carrot for parsnip or turnip. The options are endless!

– Add some protein: If you’re looking to make this dish more filling, consider adding a protein source like chickpeas, lentils, or tofu. These will add an extra level of flavor and nutrients to this already-healthy dish.

– Change up the spices: This recipe includes a blend of spices like cumin, coriander, and cayenne. Feel free to adjust the spice levels based on your own preferences – if you love spicy food, add extra cayenne or some hot sauce. Alternatively, if you prefer a milder flavor, skip the cayenne altogether.

– Use a different grain: While quinoa is the star of the show in this recipe, you could easily substitute it with another grain like brown rice or farro. This swap will give your dish a new texture and flavor profile.

– Make it into a soup: If you’re craving a comforting bowl of soup instead of a hearty stew, simply add more water or vegetable broth to thin out the consistency. You could also puree the veggies for a creamier texture.

– Add some toppings: To take this dish to the next level, consider adding some fun toppings like avocado slices, fresh cilantro or lime wedges on top. These small touches will bring out the Peruvian-inspired flavors even more.

Whatever substitutions and variations you choose to make, I hope they elevate this Peruvian Quinoa Stew recipe into something that your taste buds will love even more!

Serving and Pairing

 Packed with plant-based protein, this stew is an excellent post-workout meal.
Packed with plant-based protein, this stew is an excellent post-workout meal.

Now that you’ve whipped up a warm and hearty bowl of Peruvian Quinoa Stew, it’s time to think about how to serve and pair it. This dish is an all-in-one meal, containing plenty of protein, vegetables, and quinoa – so you don’t need much else to make a satisfying meal.

To serve, ladle the stew into bowls and sprinkle fresh cilantro on top for some added color and herbaceous flavor. You can also drizzle some lime juice for a touch of brightness, though be careful not to overdo it!

Pairing this dish with other foods can be tricky due to its rich flavors. However, if you’re looking for some suggestions, try serving it alongside a simple green salad dressed in a light vinaigrette.

For drinks, we highly recommend serving your Peruvian Quinoa Stew with a crisp white wine like Sauvignon Blanc or a hoppy IPA beer. Both of these options will provide a nice contrast to the earthy flavors present in the stew.

Alternatively, if you’re looking for something non-alcoholic – consider pairing the dish with a refreshing glass of iced tea or seltzer water.

No matter how you decide to serve and pair your Peruvian Quinoa Stew, one thing’s for sure: it’s sure to satisfy even the biggest appetite while keeping things healthy and nutritious!

Make-Ahead, Storing and Reheating

 Traditional Peruvian flavors, now vegan and nutritious!
Traditional Peruvian flavors, now vegan and nutritious!

Are you looking to prepare some delicious Peruvian Quinoa Stew but want to make it ahead of time for convenience? No worries! With these simple tips, you can make this dish ahead of time, store it properly and reheat it with ease.

To make this dish ahead of time, you can follow the recipe instructions up until the point where you need to add the quinoa. At this point, turn off the heat and wait for the mixture to cool down completely. You can then store it in an airtight container and refrigerate it for up to 3 days or freeze it for up to 3 months.

When ready to reheat, take the stew out of the fridge and transfer it into a large pot. Add some water or broth if needed and cook over medium low heat until hot, stirring occasionally. If reheating from frozen, let it thaw first and then follow the same instructions.

It is important to note that storing and reheating the quinoa separately will help maintain its texture and prevent it from becoming mushy. You can cook the quinoa before serving according to package instructions or directly in the stew (if not making ahead).

In conclusion, with proper storage and reheating methods, you can enjoy a tasty bowl of Peruvian Quinoa Stew whenever you desire without sacrificing on texture or flavor.

Tips for Perfect Results

 From Peru with love: Quinoa stew.
From Peru with love: Quinoa stew.

Now that you have gathered all the ingredients for the Peruvian Quinoa Stew, it’s time to talk about some tips to ensure perfect results.

1. Cook quinoa ahead of time: Cooking quinoa ahead of time can save you a lot of time and effort. This can be done a day or two before making the stew. It will also help prevent overcooking the quinoa in the stew.

2. Sautéing vegetables: To get a deep flavor, sauté your veggies until they are browned and caramelized. Start with onions and garlic first, and then add in the rest of the vegetables.

3. Spices: Toasting your spices is another way to bring an intense flavor to your stew. Place them on a hot pan without oil for a couple of minutes until fragrant.

4. Fluid Balance: If you like your stew thick, reduce the amount of water used or add more veggies into it. If you prefer a soup-like consistency, add more water towards the end of cooking.

5. Allow enough time to simmer: The longer you let the stew simmer, the more flavors will meld together, creating a rich taste. Let it cook low and slow and don’t forget to constantly stir it!

Follow these tips to make sure that your Peruvian Quinoa Stew turns out perfectly. You can experiment with different variations according to your preference, but make sure never to compromise on these key tips that will help take this vegan/vegetarian recipe from ordinary to extraordinary!

Bottom Line

In conclusion, this Peruvian Quinoa Stew recipe is the perfect addition to any vegan or vegetarian’s collection. The combination of flavors and textures is sure to impress even the most skeptical meat-eaters. With its mix of fresh vegetables, aromatic spices, and protein-rich quinoa, this stew is a powerhouse of nutrition that is satisfying and delicious.

One of the best things about this recipe is its versatility. It can be easily adapted to suit your personal taste preferences or dietary restrictions. Whether you prefer to make it in a slow cooker or on the stove top, with butternut squash or zucchini, this recipe is forgiving and can accommodate many variations.

Not only is this recipe delicious, but it also has numerous health benefits. Quinoa is a great source of protein and contains all nine essential amino acids. It is also high in fiber and important minerals like iron and magnesium, making it an excellent choice for vegans and vegetarians who may struggle to meet their nutritional needs.

In addition to being flavorful and nutritious, this recipe is also easy to make ahead of time and can be stored in the fridge or freezer for later use. This makes it a perfect option for meal prepping or for feeding a family on-the-go.

So if you are looking for an easy-to-make, healthy, and delicious vegan meal option, look no further than this Peruvian Quinoa Stew recipe. Give it a try today and discover why it truly stands out as one of the best quinoa soups out there!

Peruvian Quinoa Stew....(Vegan/Vegetarian)

Peruvian Quinoa Stew....(Vegan/Vegetarian) Recipe

Yet another one from Moosewood cooks at home. I guess I'm in the mood for stew! You can top this with grated cheddar if you like (or vegan cheese for that mater). Cilantro is optional, but I think it really makes it. I also like cornbread with this - very satisying.
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Prep Time 20 mins
Cook Time 20 mins
Calories 193 kcal


  • 1/2 cup quinoa
  • 1 cup water
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 2 tablespoons oil (any light oil)
  • 1 celery rib, chopped
  • 1 carrot, sliced (1/4-inch thick slices)
  • 1 bell pepper, cut into 1-inch pieces (any colour)
  • 1/2 zucchini, cubed
  • 2 cups chopped tomatoes (fresh or canned, undrained, a 28oz/800 ml tin works well)
  • 2 teaspoons ground cumin
  • 1/2 teaspoon chili powder
  • 1 teaspoon ground coriander
  • 1 pinch cayenne (or to your taste)
  • 1 teaspoon dried oregano (or 2 tsp fresh)
  • 1 cup vegetable stock
  • fresh cilantro, finely chopped (optional)


  • Rinse your quinoa really well. Place it in a pot with the water and cook, covered over medium heat, for about 15 minutes or until soft. Set aside.
  • While the quinoa cooks, saute the onions and garlic in the oil for about 5 minutes over medium heat.
  • Add in the celery and carrots. Continue to cook for about 5 more minutes, stirring often so nothing sticks or burns.
  • Add in the bell pepper, zucchini and tomatoes, along with the spices (cumin, chili powder, coriander, cayenne and oregano). Let that blend together for just a few more minutes and then stir in the stock. Cover and simmer for about 15 minutes until the veggies are tender.
  • Stir in the cooked quinoa and adjust the salt to taste. Just before serving, stir in the cilantro if you choose, or sprinkle on top.

Add Your Own Notes


Serving: 287gCalories: 193kcalCarbohydrates: 25.2gProtein: 5.3gFat: 8.9gSaturated Fat: 1.1gSodium: 37.6mgFiber: 5gSugar: 5.8g
Keyword < 60 Mins
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