It’s almost time for soup season, so I’m stocking my fridge with this hearty and healthy quinoa and vegetable stew!
healthy quinoa and vegetable stew

Because Murphy’s Law is ever present around here…I HAVE A COLD!! Two days before my thesis defense!!

This is not me panicking. At all. Not even a little bit.

I mean, obviously it’s no big deal that in my current foggy-minded state I have to cram as much about cell biology and insulin-regulated glucose transporter trafficking into my head as possible. And memorize an hour long presentation. And figure out how I’m not going to cry in front of everyone I know as I go through my acknowledgments slide.

Oh, and did I mentionย I saw a mouse run through my bedroom on Friday? Yes, things are just PEACHY around here.


But then there is this soup and it’sย so vegetable stuffed that I dare to dream it’s going to be the thing that cures me. At the least it’s going to fuel me through the next few days, and that totally counts for something.

And even better than that, it’s EASY. Like, wham bam thank you ma’am in thirty minutes or less easy. I love that.


“The Anti Flu” is in the building. And it tastes so good.

Healthy Quinoa and Vegetable Stew
It's almost time for soup season, so I'm stocking my fridge with this hearty and healthy quinoa and vegetable stew!
Yield: 6 servings
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 1 red bell pepper, seeded and cut into ½-inch pieces
  • 5 garlic cloves, minced
  • 1 tbsp paprika
  • 2 tsp ground coriander
  • 1½ tsp ground cumin
  • 6 cups vegetable broth
  • 1 lb red potatoes, peeled and cut into ½-inch pieces
  • 1 cup white quinoa, rinsed
  • 14 oz canned diced fire roasted tomatoes
  • 1 lb frozen peas
  • salt and black pepper, to taste
  • 8 oz monterey jack cheese, grated
  • ½ cup minced fresh cilantro
  1. Heat oil in a large heavy bottomed pot over medium heat until shimmering. Add in the onion and bell pepper and saute until softened, about 5-7 minutes. Stir in the garlic, paprika, coriander, and cumin. Cook until fragrant, about 30 seconds, stirring constantly. Stir in the broth and potatoes. Bring to a boil over high heat then lower to medium-low and simmer for 10 minutes.
  2. Stir in the quinoa. Simmer for another 8 minutes. Stir in the tomatoes and peas. Return to a simmer and cook for another 5 minutes.
  3. Season to taste with salt and black pepper. Serve topped with cheese and cilantro.
Adapted slightly from The Complete Vegetarian Cookbook
Nutrition Information
Serving size: 1 bowl

More healthy soups:

quinoa chowder with sweet potatoes, spinach feta and scallions

Quinoa Chowder with Sweet Potatoes, Spinach, Feta, and Scallions

curried chickpea stew with rice pilaf from Eats Well With Others

Curried Chickpea Stew with Rice Pilaf

swiss chard, chickpea and tamarind stew

Swiss Chard, Chickpea, and Tamarind Stew

From Around the Web:

Quinoa Vegetable Soup with Kale from Cookie + Kate

Gluten-Free Quinoa and Cauliflower Chowder from Foodiecrush

Kale and Quinoa Minestrone from Cooking Classy

Quinoa Corn Chowder from The Recipe Rebel


Share →

57 Responses to Healthy Quinoa and Vegetable Stew

  1. We’re in Italy and Mr Bite thinks he may be coming down with a cold, which is not as bad as your timing, but still not ideal! I wish I could make him this but will tuck it away for when needing to ward off winter germs at home,

    I hope you feel better soon and pre thesis defence!

  2. Corina says:

    I love the look of this – I’m going to have to dig that bag of quinoa out from the back of the cupboard!

  3. Tina says:

    This is so appropriate for the upcoming cooler weather, can’t wait. Pinning this one! You take very nice photos.

  4. Ahhh I hope you feel better soon!! You are going to ROCK your thesis ๐Ÿ™‚ This soup looks like it could cure even the cruelest of colds!

  5. Johanna GGG says:

    That looks like what I needed tonight but I didn’t have much time and had promised pizza – good luck with the thesis!

  6. I too had some quinoa with peas today, but yours looks waaaaaaay more delicious and comforting.

  7. Nicola says:

    Soup cures all! I’m sure this will have you feeling better and kicking thesis butt.

  8. Katie says:

    that looks a good stew! good luck with the presentation x

  9. When it rains, it pours, eh? You’re going to rock your defense, girl! No doubt about it. Just take care of yourself and snuggle up on the couch with some of this soup. And if you cry during your acknowledgements? Meh. Whatevs, it happens!

  10. Hope you are taking something for the flu, which I’m sure is stress induced. Feel better!

  11. This looks like the best stew and certain to make you feel better! I’m sure your presentation will go splendidly ๐Ÿ™‚

  12. oh Joanne! I hope you feel better!!! Doesn’t that always happen?! this week is insane for me and I also feel like I’m coming down with something. . bring on this gorgeous stew! and lots of emergen-C!

  13. I hope you feel better soon. Meals like this always have a way of making me feel a little bit better.

  14. Erica says:

    Get well soon! Sending you health vibes. And this stew looks great, your bowl is so pretty!

  15. Trisha says:

    Hope you feel better soon. But cold or not, you are going to totally rock that thesis defense because you are AMAZING!! (as a chef, a blogger, and a scientist!) ๐Ÿ™‚

  16. This sounds like the perfect healthy soup to get you back on your feet! Hope you feel better soon.

  17. This, my dear, looks absolutely delicious. I am adding it to our meal plan for the week!!
    Feel better soon! And GOOD LUCK with the final prep for your defense!

  18. Julia says:

    Ruh roh, I hope your cold goes away ASAP! Lots of tea and Vitamin C and heaping bowls of this soup! I’ll send all my good juju your way in hopes you don’t have to defend your thesis with a cold. Best of luck, my dear! I can’t wait to hear how it turns out!

    And I want allll this soup!

  19. Joanne!! I’m sooo sorry that you’re under the weather! Be sure to rest up as much as you can. And ahhhh, those mice again!! I hope they go away quickly this time.

    Love the soup!

  20. This stew sounds so comforting! I love all the vegetables and quinoa in here. This will be perfect for a cool fall evening!!

  21. Christine says:

    Hope this stew kicks the cold’s butt and quickly! Wishing you the best on your presentation, but I know you’ll do splendidly! Feel better and hopefully the mouse would find a new abode ๐Ÿ™‚

  22. Lynn says:

    Congrats on getting through the thesis thing – quite an accomplishment, especially for one as busy as you.

    This stew looks hearty and good!

  23. what a great stew! mmm. feel better ๐Ÿ™‚

  24. Pam says:

    That stew has to make you feel better! It looks hearty, comforting, and delicious.

    Good luck with your presentation!

  25. Soup has magic cure all vibes, especially ones packed with as much veggies as this one has.

  26. I hope you would feel better soon. A mouse run through your bedroom? Woah! And this stunning, delicious and comforting stew is something I would like to have everyday. Lovely share, Joanne! ๐Ÿ™‚

  27. Kate says:

    Yay for soup! It’s 100 degrees here, so we’re having cold soup tonight, but it’s loaded with garlic, which is supposed to be good for colds, right?

  28. Heather says:

    Good luck with your presentation! You’ll do great!

  29. I hope that you are feeling much better today and that your thesis goes amazingly! Sending so many positive vibes!!!

    On Friday we celebrate:-):-):-)

  30. Ah that stinks! I hope you feel better soon – in the mean time…SOUP! This looks amazing Joanne!

  31. Oh no!! I hope you have a speedy recovery and FIND THAT MOUSE!! ACK!
    This looks like the perfect food to heal you up ๐Ÿ™‚ Love it!

  32. NO to the cold!! I hope you feel better – this stew looks like the perfect meal to at least help! Lots of good luck your way for your for your thesis defense!

  33. If this soup doesn’t cure you, I don’t know what will! Good luck! And please set some mouse traps. We did-because it is that time of year!

  34. easypeasy says:

    I am so sorry that you have the flu ๐Ÿ™ I bet that this soup will do the trick it looks fantastic! ๐Ÿ™‚

  35. Girl, that’s scary as heck about the mouse! (I’ve been there, lol!) And nooooo about the cold – hope you’re feeling better.

    I want this deliciousness to stock my fridge with. ๐Ÿ˜‰

  36. Katerina says:

    It is absolutely soup time and this is right up my alley!

  37. Reeni says:

    This looks absolutely delicious! So comforting I want to dig right into it. I hope everything went well and you’re feeling better!!

  38. This is a lovely and hearty vegetable stew! Best of luck on your thesis defense!!!! So exciting!

  39. Sarah says:

    This definitely looks like a nourishing soup to get you in tip top shape before your thesis defense! But really, we know you’re going to kick ass soup or no soup. Good luck girl!

  40. Agness says:

    PEFECT MEAL for me especially when I’m vegan!! Love it girl!!

  41. Daniela says:

    Hope you get well soon and all the best for your thesis!
    The quinoa stew looks like an amazing comfort food.

  42. Susan says:

    I’m so sorry about your cold! Although this soup looks totally awesome, healthy and delicious, a little Esther C couldn’t hurt either ๐Ÿ˜‰ I know rest is probably not in the cards with all of the work you have to do but worth a try!

  43. This looks so perfect with that little bit of melty cheese on top! I hope your cold goes away soon, but am sure you’ll rock the defense either way.

  44. Jessie says:

    Whew! You’ve had a jam-packed few days, that’s for sure! We must be on the same wavelength because quick soups are where it’s at nowadays — and yours is amazing, especially with all the veggies!

    (Also, CONGRATS! ๐Ÿ˜€ ๐Ÿ˜€ ๐Ÿ˜€ :D)

  45. I hope you are feeling better! This stew looks fan-freaking-tastic and I know a bowl of this would make me feel a lot better. Seriously, I can’t stop looking and drooling at it! (Btw, I heard about the PhD accomplishment – congrats!)

  46. Christina says:

    I will be needing this soon.. I can feel it! Feel better!

  47. Hotly Spiced says:

    What a fabulous stew. It does seem that there is a bit of a rodent issue in your apartment building! Delivering that presentation sounds very intimidating and I do hope it went well xx

  48. Christine says:

    Hope this comment finds you recovering comfortably from successfully delivering your thesis presentation!!!

  49. Mira says:

    I’ve had the flu for over 10 days, it is terrible! Hope you feel better soon! This stew looks amazing! Oh that mouse!

  50. What a perfect cold-busting meal, Joanne!
    All the best for your presentation … you’ll do great!

  51. Lisa says:

    That ought to cure what ails. As soup season nears, I’m sure this one will be on the menu soon.

  52. This anti flu soup looks amazing. Yum. Best of luck for your thesis defense – I know from my fellow friends those are super nerve wracking

  53. I hope you feel better soon and everything goes well with your defense. Sending good and healthy thoughts your way!!

  54. Courtney says:

    I have a cold, too, and I would love a bowl of this right now! Hope you’re feeling better!

  55. Julie says:

    Oh no! Sick right before your thesis defense would be really scary! This stew looks like its so infused with vitamins and nutrients that I’m sure you’ll be fine in no time. Also another reason why I want to make it – it’s got so many great ingredients! Pinned ๐Ÿ™‚

  56. KP says:

    I made this soup with some minor changes. It was delicious but made way more than 6 servings! Just a heads up for anyone else making it.

Leave a Reply

Your email address will not be published. Required fields are marked *