Beef and Vegetable Stew with Quinoa

This Beef and Vegetable Stew with Quinoa is a hearty and nutritious dish that brings together tender beef and a medley of vegetables. It's perfect for a comforting meal that is both satisfying and healthful.

Ingredients

• Beef chuck, cubed - 300 grams
• Carrots, diced - 1 medium (about 100 grams)
• Potato, diced - 1 medium (about 150 grams)
• Onion, chopped - 1 small (about 75 grams)
• Garlic, minced - 2 cloves
• Celery, diced - 1 stalk (about 50 grams)
• Red bell pepper, diced - 1/2 medium (about 50 grams)
• Tomato paste - 2 tablespoons
• Beef broth - 500 milliliters
• Quinoa - 100 grams
• Olive oil - 1 tablespoon
• Dried thyme - 1 teaspoon
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Bay leaf - 1
• Fresh parsley, chopped (for garnish) - 1 tablespoon

Steps

1. Heat the olive oil in a large pot over medium heat. Add the cubed beef and brown on all sides, about 5-7 minutes.
2. Add onion, garlic, carrots, and celery to the pot. Cook for an additional 5 minutes until the vegetables start to soften.
3. Stir in the tomato paste, dried thyme, oregano, salt, and pepper, cooking for another 2 minutes.
4. Pour in the beef broth and add the diced potato, red bell pepper, and bay leaf. Bring to a boil, then reduce the heat to low and cover.
5. Simmer for 30 minutes, stirring occasionally until the beef is tender.
6. While the stew is simmering, rinse the quinoa under cold water. In a separate pot, combine the quinoa with 200 milliliters of water and bring to a boil. Reduce heat to low, cover, and cook for 15 minutes or until the water is absorbed.
7. Once the stew is cooked, remove the bay leaf and adjust seasoning if necessary. Serve the stew over a bed of quinoa, garnished with fresh parsley.

Nutrition

• Calories: 480
• Protein: 38 g
• Carbs: 45 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 720 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in protein from beef and quinoa, aiding muscle repair and growth.
• Packed with vegetables providing essential vitamins, minerals, and fiber for digestive health.

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