Healthy Beef Vegetable Quinoa Stew
1 serving of healthy beef vegetable quinoa stew contains 286 Calories. The macronutrient breakdown is 33% carbs, 44% fat, and 23% protein. This is a good source of protein (30% of your Daily Value), fiber (24% of your Daily Value), and potassium (22% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 20 minutes
- Cook Time
- 55 minutes
Ingredients
Crushed red pepper flakes ¼ tsp or 0.08g
Directions
- Cook quinoa: In a small pot, add ½ cup quinoa and stir in 1 cup water. Bring to a boil, then turn down to simmer, cover, and cook on low heat, until all water is absorbed, about 12-15 minutes.
- In a large nonstick pot, add ground beef, onions, and garlic. Brown beef thoroughly, stirring often and breaking up beef into very small pieces. Once browned, drain excess fat.
- Add beef and onions back to pot. Stir in tomatoes, pasta sauce, beef broth, zucchini, mushrooms, red bell peppers, red pepper flakes, Italian seasonings, and black pepper. Mix well. Bring to a boil, turn down to simmer, cover, and cook 25 minutes. Remove cover, stir in spinach and cooked quinoa. Mix well. Cook 2 more minutes, until spinach is wilted.
- Serve, garnished with Parmesan cheese. Enjoy!
Nutrition Facts
For 1 serving of healthy beef vegetable quinoa stew (464g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 286 | |
| Fats | 14g | 18% |
| Saturated fats | 5g | 24% |
| Trans fats | 1g | |
| Cholesterol | 43mg | 14% |
| Sodium | 746mg | 32% |
| Carbs | 24g | 9% |
| Net carbs | 17g | |
| Fiber | 7g | 24% |
| Sugar | 10g | |
| Protein | 17g | |
| Calcium | 157mg | 16% |
| Iron | 4mg | 49% |
| Potassium | 1031mg | 22% |
| Vitamin D | 0μg | 0.3% |
| Vitamins and Minerals | ||
| Alpha carotene | 4μg | |
| Beta carotene | 3657μg | |
| Caffeine | 0mg | |
| Choline | 75mg | 14% |
| Copper | 0.3mg | 31% |
| Fluoride | 51μg | |
| Folate (B9) | 123μg | 31% |
| Lycopene | 12836μg | |
| Magnesium | 99mg | 23% |
| Manganese | 1mg | 34% |
| Niacin | 8mg | 48% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 252mg | 36% |
| Retinol | 5μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 15μg | 28% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 62% |
| Vitamin A IU | 6191IU | |
| Vitamin A | 314μg | 35% |
| Vitamin B12 | 1μg | 52% |
| Vitamin B6 | 1mg | 54% |
| Vitamin C | 49mg | 54% |
| Vitamin D IU | 3IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 29% |
| Vitamin K | 164μg | 136% |
| Zinc | 3mg | 32% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 1g | |
| Glucose | 5g | |
| Fructose | 5g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 6g | |
| Fats | ||
| Saturated fats | 5g | 24% |
| Monounsaturated fats | 6g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 0.3g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.1g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0.1g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.5g | |
| Valine | 1g | |
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