| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 330 | 10g | 1g | 50g |
| sugars | fibre | protein | salt |
| 16g | 7g | 10g | 1.2g |
With a medley of vibrant ingredients and flavors, one of my latest creations – the Peruvian Quinoa Stew with Peruvian pepper – captures the richness of South American cuisine with a touch of my Pacific Northwest roots. The recipe, though seemingly unconventional with its blend of fruits, vegetables, and quinoa, showcases what I love most about cooking: the alchemical process of mixing and balancing a variety of ingredients to create something wholesome and delicious.
A Wholesome, Nutrient-Rich Meal
Enriched with the supergrain, quinoa, and blended with a cocktail of fruits like pineapple, mango, and bananas, this dish is a nutrient powerhouse. Quinoa, originally from Peru itself, is renowned for its health benefits. It delivers a high amount of complete protein, fiber, and minerals while being gluten-free. Adding fruits into this mix not only introduces a fresh, tangy element to the flavor palette but also ups the ante on vitamins, fiber, and natural sweetness.
A Fusion of Flavors
The Peruvian Quinoa Stew with Peruvian pepper isn’t just about nutrition, it’s a celebration of flavors. Drawing inspiration from the famed Japanese cooking principle of ‘Washoku’, I’ve aimed to balance the five flavors – sweet, sour, salty, bitter, and umami within this dish. The Peruvian yellow pepper and red bell pepper add a punch of umami and a bit of heat, balanced gently by the natural sweetness of the mixed fruits. Sprinkled with fresh coriander and a touch of salt and pepper, this stew is an orchestra of tastes cooking harmoniously together.
Bearing some resemblance to the traditional Peruvian ‘Quinoa Atamalada’, this stew also makes me think of Japanese ‘Nikujaga’, a meat and potato stew familiar from my heritage. It’s the kind of comfort food that stands alone perfectly but can also complement a variety of dishes. It would pair beautifully with a fresh, crisp salad or a grilled fish dish, tying into my fondness for seafood.
In conclusion, this recipe for Peruvian Quinoa Stew with Peruvian pepper encapsulates what I stand for as a cook – creating dishes that are not just healthy, but also packed with flavor. It’s being practical, giving your body the nutrition it needs, while also catering to the heart’s longing for something comforting, warm, and delicious.
What You’ll Need
- 1 cup of quinoa
- 2 tablespoons of vegetable oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 1 Peruvian yellow pepper (ají amarillo), seedless and cut into strips
- 1 red bell pepper, seedless and cut into strips
- 2 tomatoes, peeled and chopped
- 1 carrot, sliced
- 1 cup of peas
- 1 cup of corn
- 6 cups of vegetable broth
- 2 cups of mixed fruits like pineapple, mango, and bananas
- 1 bunch of fresh coriander, finely chopped
- Salt and pepper to taste
Method
Step One
Start by rinsing the quinoa under cold water until the water runs clear. This is to remove any saponins on the surface which can give a bitter taste.
Step Two
In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, minced garlic, Peruvian yellow pepper, and red bell pepper. Sauté these together until the onion becomes translucent and aromatic.
Step Three
Add the prepared tomato, carrot, peas, and corn into the pot. Mix these well with the sautéd onions, garlic, and peppers, allowing the flavors to blend together.
Step Four
Next, add the clean quinoa to the pot along with the 6 cups of vegetable broth. Reduce heat to low, cover the pot, and allow the stew to simmer. This should take about 20 minutes for the quinoa to become fully cooked and absorb the flavors of the vegetables and broth.
Step Five
In the meantime, chop the mixed fruits into small pieces. These will be added in the last stages of the cooking process.
Step Six
Once the quinoa is fully cooked and the stew has thickened, add in the chopped mixed fruits and fresh coriander. Mix these well into the stew and allow them to simmer for an additional 5 minutes.
Step Seven
Finally, season the stew with salt and pepper to your liking. Serve hot and enjoy this hearty, flavorful Peruvian Quinoa Stew.
