Healthy Beef Vegetable Quinoa Stew

Ingredients

• Quinoa

  Uncooked

  ½ cup or 85g

• Water

  Plain, clean water

  1 cup or 237g

• Ground beef

  80% lean meat / 20% fat, raw

  1 lb or 453g

• Onions

  Raw

  1 ½ cup, chopped or 240g

• Garlic

  Raw

  2 tsp or 6g

• Tomatoes

  Red, ripe, canned, packed in tomato juice

  3 ½ cup or 840g

• Pasta sauce

  Spaghetti/marinara, ready-to-serve

  2 ½ cup or 643g

• Beef broth or bouillon canned soup

  Ready-to-serve

  1 ¾ cup or 420g

• Zucchini

  Summer squash, includes skin, raw

  2 cup, chopped or 248g

• Mushrooms

  White, raw

  1 cup, pieces or slices or 70g

• Red bell pepper

  Sweet, raw

  1 cup, chopped or 149g

• Crushed red pepper flakes

  ¼ tsp or 0.08g

• Basil

  Spices, dried

  ¼ tsp, ground or 0.3g

• Oregano

  Spices, dried

  ¼ tsp, ground or 0.5g

• Pepper

  Spices, black

  1 dash or 0.1g

• Spinach

  Frozen, chopped or leaf, unprepared

  2 cup or 312g

• Parmesan cheese

  Shredded

  6 tsp or 10g

Directions

1. 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.
2. 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.
3. 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.
4. Serve, garnished with Parmesan cheese. Enjoy!

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