Beef and Vegetable Stew with Quinoa and Rice

This hearty Beef and Vegetable Stew with Quinoa and Rice is a comforting dish that combines tender beef with a medley of fresh vegetables, served over a bed of nutritious quinoa and rice. Perfect for a cozy dinner, it’s both satisfying and nourishing, making it an ideal choice for any day of the week.

Beef and Vegetable Stew with Quinoa and Rice
70 minutes
Difficulty: Medium
American
600 kcal

Ingredients

  • Beef chuck, diced - 300 grams
  • Olive oil - 2 tablespoons
  • Onion, chopped - 1 medium
  • Garlic, minced - 2 cloves
  • Carrot, diced - 1 medium
  • Celery, diced - 1 stalk
  • Bell pepper, diced - 1 medium
  • Zucchini, diced - 1 small
  • Potato, diced - 1 medium
  • Crushed tomatoes - 200 grams
  • Beef broth - 500 milliliters
  • Quinoa - 50 grams
  • Rice - 50 grams
  • Dried thyme - 1 teaspoon
  • Bay leaf - 1
  • Salt - 1 teaspoon
  • Black pepper - 1/2 teaspoon
  • Parsley, chopped - for garnish

Steps

  1. Heat olive oil in a large pot over medium heat.
  2. Add diced beef and brown on all sides, about 5-7 minutes.
  3. Remove beef and set aside. In the same pot, add chopped onion and cook until translucent, about 3-4 minutes.
  4. Stir in minced garlic, diced carrot, celery, bell pepper, zucchini, and potato. Sauté for another 5 minutes.
  5. Return the beef to the pot and add crushed tomatoes, beef broth, thyme, bay leaf, salt, and black pepper. Stir well.
  6. Bring the stew to a boil, then reduce heat to low and cover. Simmer for 40-50 minutes, or until the beef is tender.
  7. In a separate pot, combine quinoa and rice with 1 cup of water. Bring to a boil, then cover and reduce heat to low. Cook for 15-20 minutes until water is absorbed.
  8. Remove the stew from heat and discard the bay leaf. Adjust seasoning if necessary.
  9. Serve the stew over a bed of quinoa and rice, garnished with chopped parsley.

Nutrition

  • Calories: 600
  • Protein: 40 g
  • Carbs: 70 g
  • Fiber: 10 g
  • Sugar: 5 g
  • Sodium: 800 mg
  • Cholesterol: 90 mg
  • Total Fat: 20 g
  • Saturated Fat: 5 g
  • Unsaturated Fat: 15 g
  • Water: 0.5 L

Health Benefits

  • High in protein from beef and quinoa, supporting muscle health.
  • Rich in vitamins and minerals from a variety of vegetables.

Tags

AmericanKosherMain Dish