QUINOA and lima bean STEW

by Eva Katz©

ingredients

NUTRITION:

Serves 4 (as a meal)
Calories: 352, fat: 19 g (saturated: 4g, unsaturated: 14g), carbohydrates: 25g, protein: 15g, fiber: 7g, sugar: 7g

2 tablespoon extra-virgin olive oil 
1 onion, chopped fine
1 red bell pepper, stemmed, seed and cut into ½-inch pieces 
Salt and freshly ground pepper
3 garlic cloves, minced 
1 tablespoon chopped  chipotle chiles with adobo sauce (optional) 
2 teaspoons paprika 
1½ teaspoons ground coriander 
1 teaspoon ground cumin 
4 cups chicken or vegetable broth 
1 14-ounce can diced tomatoes
⅔ cup prewashed quinoa (any color quinoa can be used) 
1 cup frozen or canned lima beans (substitute edamame or black beans) 
⅔ cup fresh or frozen corn 
3 tablespoons minced fresh cilantro
¼ cup queso fresco or feta cheese

Lime wedges and avocado to serve

Heat oil in a Dutch oven or soup pot over medium-high heat until shimmering. Add onion, bell pepper, and ½ teaspoon salt and saute until beginning to soften about 4 minutes. Add garlic, chipotle, paprika, coriander, cumin, and cook until fragrant, about 1 minute. Stir in broth, tomatoes, and quinoa scraping up any browned bits with a wooden spoon and bring to simmer and cook until the quinoa is beginning to soften, for 15 minutes. 

Stir in corn and lima beans and continue to simmer until vegetables and quinoa are tender and flavors have melded about 5 minutes. Adjust the consistency of stew with hot water as needed then season with salt and pepper to taste. 

Divide the stew among serving bowls and top with queso fresco, cilantro, and avocado.