Quinoa Stew

Omit the steak in the unique and hearty dish to make it vegan.
Yield: 4 servings

• 1 cup (170g) quinoa
• 2 1/2 cups (570ml) vegetable broth or water, divided
• 1/2 pound (225g) cubed steak (optional)
• 2 tablespoons (30ml) olive oil, divided
• 1/2 cup (80g) sweet onion, diced
• 1 teaspoon (2.8g) minced garlic
• 1 cup (160g) baby carrots
• 1 cup (100g) chopped celery stalk
• 1 zucchini, cubed
• 1 cup (70g) mushrooms, chopped or sliced
• 1 can (16 ounces or 454g) stewed tomatoes, not drained
• 1 teaspoon (2.5g) cumin (optional)
• 1 teaspoon (2.5g) chili powder or (1.8g) oregano
• salt and pepper to taste

1. Rinse quinoa in a strainer with cold water. Place rinsed quinoa and 1 cup (235ml) broth or water in a saucepan and cook, covered, on medium-low heat for 15 minutes or until soft.
2. In a skillet, saute the steak with 1 tablespoon (15ml) olive oil until browned. Set aside.
3. Heat the remaining 1 tablespoon (15ml) olive oil in a large soup pot and saute the onions and garlic over medium heat for 5 minutes, stirring often.
4. Add the zucchini, mushrooms, tomatoes, and remaining 1 1/2 cups (355ml) water or vegetable broth to soup pot. Stir in cumin, if using, and chili powder or oregano. Simmer, covered, for 10 to 15 minutes or until vegetables are tender. Stir in cooked quinoa, steak, and salt and pepper to taste.

Allergy Proof Recipes for Kids p.126