Courtesy of Cupboard Natural Foods and Cafe http://www.cupboardnaturalfoods.com

Quinoa Vegetable Stew Diet Type: Dairy Free Cooking Time: Under 30 minutes Ingredients:   3/4 cup Quinoa   1 1/2 cups water   1 cup fresh or frozen corn kernels   1 cup chopped onion   3 garlic cloves, minced or pressed   1 tablespoon olive oil   1 cup chopped zucchini or yellow squash   5 cups fresh or 3 cups undrained canned tomatoes (28 oz can)   1 tablespoon chopped fresh cilantro   1 tablespoon chopped fresh basil   Salt and pepper to taste   garnish with a few cilantro or basil sprigs   Directions: Thoroughly rinse the Quinoa in a fine mesh strainer under cool running water and set aside to drain. Combine the Quinoa and water in a saucepan, cover, and simmer for 15 minutes, until tender and fluffy. when the Quinoa has cooked for about 10 minutes, stir in the corn, cover and continue to cook. Meanwhile in a nonreactive or nonstick skillet, saute the onions and garlic in the oil for 5 minutes, or until the onions begin to soften. Add the bell peppers and zucchini or yellow squash and saute for 5 more minutes. Stir in the tomatoes, cilantro, and basil, cover and simmer for 10 minutes, until the vegetables are tender. Add salt and pepper to taste. Fluff Quinoa mixture, spoon into individual serving plates, ladle on the vegetable topping, and top with cilantro and basil. Servings: 4 Author: Moosewood Restaurant

Nutrition Facts Serving Size: 1 Servings per Recipe: 4 Amount Per Serving  Calories 228 Calories from Fat 27  % Daily Value* Total Fat 3g 5%   Saturated Fat 0g 2%   Mono Fat 1g   Sodium 32mg 1% Total Carbs 47g 16%   Dietary Fiber 7g 27% Protein 8g   Iron 30% Calcium 5% Vitamin B-6 20% Vitamin C 57% Vitamin E 5% Vitamin A 17% Selenium 3% Manganese 60% Copper 25% Zinc 11% Pantothenic acid 11% Niacin 16% Riboflavin 18% Thiamin 20% Folate 19% Potassium 28% Phosphorus 24% Magnesium 29% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.