Quinoa stew is a traditional dish from the Andean peoples and comes in various versions across different countries. This highly nutritious cereal is combined with a variety of vegetables and spices, creating a wholesome and delicious meal.
Contents
How to make Chilean Quinoa Stew?
Quinoa stew is prepared by cooking quinoa beforehand and then creating a flavorful stew with Swiss chard, vegetable broth, cream, and Parmesan cheese. It’s a nutritious, comforting, and delightful dish.
Nutritional Information
Category: Stews
Cuisine: Chilean
Calories: 250
Preparation: 15 minutes
Cooking: 30 minutes
Servings: 4 people
Chilean Quinoa Stew Recipe
Ingredients
- 2 cups quinoa
- 4 cups vegetable broth
- 2 tablespoons butter
- 1 large bunch of Swiss chard
- 1 onion, diced
- 1 cup cream
- ½ cup grated Parmesan cheese
- Vegetable oil
- Salt
Preparation
- Wash the quinoa in cold water until it stops foaming. In a medium pot, pour 3 cups of vegetable broth, heat over medium-high heat, bring to a boil, reduce the heat to low, and cook for 20 minutes.
- Thoroughly wash the Swiss chard, cut the stems into cubes, and the leaves into strips. Immerse everything in a large pot with boiling water and a pinch of salt. Cook covered for 5 minutes over low heat, drain, and set aside.
- In a large skillet, add a dash of vegetable oil, heat over high heat, melt the butter, add the diced onions, sauté for a couple of minutes, and add the pre-cooked Swiss chard. Mix everything and cook until lightly browned.
- Pour in the cream and Parmesan cheese, gently stir, add the quinoa, integrate everything, adjust seasoning if necessary, and cook over medium heat until the temperature is homogenized.
- Serve the quinoa stew immediately, piping hot, either on its own or accompanied by white rice or boiled potatoes.
Benefits of consuming Quinoa
- Quinoa is an excellent source of plant-based proteins, containing all the essential amino acids our bodies need. It’s rich in dietary fiber, vitamins, and minerals.
- The fiber in quinoa promotes digestive health by improving intestinal transit and preventing constipation, contributing to the balance of intestinal microbiota and overall digestive system health.
Did you know?
Quinoa has a low glycemic index, meaning its digestion and absorption are slower, helping maintain stable blood sugar levels. This is beneficial for people with diabetes or those seeking glucose control.
