Quinoa Vegetable Stew

Ingredients

• 15 ml (1 tbsp)olive oil
• 1red onion, diced
• 2carrots, diced into small cubes
• 2parsnips, diced into small cubes
• 100 gswede, diced into small cubes
• 1½ tspgarlic purée (or 2 cloves, crushed)
• 1 tspchilli purée (or 1 chilli, finely chopped)
• 200 gpeas, frozen or fresh
• 500 gpassata
• 400 mlvegetable stock, made from 2 stock cubes or 1 stock pot
• 200 gquinoa, rinsed
• 3 sprigsfresh thyme
• 2bay leaves
• to tastesalt and pepper
• to tasteParmesan cheese, grated, to serve
• 1fresh loaf of bread

Instructions

1. 1

   Start the vegetables

   For the pressure-cooker method, set the cooker to fry or sauté. Add the oil, onion, carrot, parsnip and swede.

2. 2

   Soften the vegetables

   Fry for 5 minutes, stirring, until the vegetables have softened.

3. 3

   Add peas and aromatics

   Stir in the garlic, chilli and peas, then switch off the fry or sauté mode.

4. 4

   Add the liquids

   Pour in the passata and vegetable stock.

5. 5

   Add quinoa and herbs

   Add the thyme, bay leaves and quinoa.

6. 6

   Season and seal

   Season with salt and pepper and stir once more. Lock the lid in place and make sure the valve is closed.

7. 7

   Cook under pressure

   Set the cooker to stew or high pressure for 4 minutes. When the programme finishes, allow a 10-minute natural release; do not open it sooner, as this is part of the cooking time.

8. 8

   Release and stir

   Open the valve to release the remaining steam, then stir the stew and remove the bay leaves.

9. 9

   Soften on the hob

   For the hob method, heat the oil in a large pan and fry the onion, carrot, parsnip and swede for 5 minutes until softened. Stir in the peas, garlic and chilli.

10. 10

    Simmer the vegetables

    Add the passata and stock. Bring to the boil, reduce the heat to a simmer and cook for 15 minutes.

11. 11

    Cook the quinoa

    Add the quinoa, thyme, bay leaves, salt and pepper. Bring to the boil, then simmer for another 15 minutes, stirring occasionally to prevent sticking. Add more stock if needed.

12. 12

    Serve the stew

    Stir the stew and remove the bay leaves. Serve with Parmesan and crusty bread on the side.

What is quinoa vegetable stew?

Quinoa vegetable stew is a hearty, tomato-based one-pot dish built around grains, vegetables and broth. This American-style version pairs quinoa with winter roots, peas and herbs for a filling meal.

The pressure-cooker method brings the components together quickly, while the hob method gives the vegetables and quinoa more time to simmer. Parmesan and crusty bread are offered at the table.

Nutrition and macros by portion

The nutrition label shows one serving as written: 267 calories, 9g protein, 49g carbs, 5g fat.

Quinoa, passata and root vegetables provide most of the carbohydrates, while olive oil and Parmesan contribute fat. Quinoa, peas and Parmesan add protein. Serve with plenty of stew and a modest piece of bread, or add a side of extra vegetables to balance the meal.

The root vegetables

Even cuts: Dice the onion, carrots, parsnips and swede into similarly small pieces so they soften at a similar pace.

Start with the roots: Frying them before adding the liquids gives them a head start and softens their flavour.

Rinsing and cooking quinoa

Rinse first: Rinsing the quinoa before adding it helps wash away its surface coating. Drain it well so it does not add extra water to the stew.

Keep an eye on texture: Quinoa absorbs liquid as it cooks, so stir occasionally on the hob and add more stock if the mixture becomes too thick.

Using a pressure cooker

Natural release: Leave the cooker undisturbed for 10 minutes after the 4-minute pressure setting finishes. This release time is part of the recipe's cooking process.

Open carefully: Release the remaining steam through the valve before opening the lid, then stir and take out the bay leaves.

Using the hob

Build the broth: Simmer the vegetables with passata and stock for 15 minutes before adding the quinoa and herbs.

Finish gently: After adding quinoa, simmer for another 15 minutes and stir from time to time to help prevent it sticking to the base of the pan.

Seasoning and serving

Fresh herbs: Thyme and bay leaves flavour the tomato broth as it cooks. Remove the bay leaves before serving.

At the table: Offer grated Parmesan and crusty bread alongside the stew. Leave out the Parmesan for a vegan-friendly serving.

Recipe notes & tips

• Rinse the quinoa and drain it well before adding it to the pot.
• Cut the root vegetables into small, even cubes so they soften consistently.
• Stir the hob version occasionally after adding the quinoa to prevent sticking.
• Keep extra vegetable stock nearby in case the hob stew thickens too much.
• Remove both bay leaves before serving.
• Serve Parmesan separately so everyone can choose whether to add it.

Variations

• Make it vegan: Leave out the Parmesan when serving.
• Use fresh chilli: Replace the chilli purée with 1 finely chopped chilli.
• Use fresh garlic: Replace the garlic purée with 2 crushed cloves.
• Change the peas: Use frozen or fresh peas, as available.
• Adjust the broth: Add a little more vegetable stock if you prefer a looser stew.

Common mistakes to avoid

• Uneven vegetable pieces: Cut them into similarly small cubes so they soften at a similar rate.
• Skipping the natural release: Leave the pressure cooker for 10 minutes after cooking before releasing the remaining steam.
• Opening too early: Release the final steam through the valve before opening the lid.
• Quinoa sticking: Stir occasionally during the hob simmer and add more stock if needed.
• Leaving in the bay leaves: Remove both before serving.

How to store

Cool leftovers promptly and refrigerate them in a covered container for up to 3 days. Reheat in a pan over a gentle heat or in the microwave until piping hot, adding a splash of stock or water if the stew has thickened.

Frequently asked questions