![3758223.jpg](https://cdn.statically.io/img/www.eatingwell.com/thmb/TFhEaMK7MiVyi_ikVTm-WUkVdFg=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/3758223-b8c7dd9afedf4ce6b7d8e3738ef0569e.jpg)
Ingredients
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2 teaspoons canola oil
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¾ cup chopped onion
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2 cloves garlic, minced
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1 cup sliced carrots
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1 cup diced potatoes
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½ cup quinoa
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4 cups vegetable broth or reduced-sodium chicken broth
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2 cups water
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½ cup chopped red bell pepper
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¼ cup natural peanut butter
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1 tablespoon chopped fresh parsley
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Freshly ground pepper to taste
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1 tablespoon hot sauce, such as Tabasco
Directions
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Heat oil in a large saucepan over medium heat. Stir in onion and cook, stirring, until softened, 4 to 5 minutes. Stir in garlic and cook for 30 seconds. Stir in carrots, potatoes and quinoa, then add broth and water. Bring to a boil over high heat.
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Reduce heat to maintain a simmer, cover and cook until the quinoa is cooked and the vegetables are tender, about 18 minutes. Stir in red pepper and cook, stirring, for about 3 minutes more. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.
Nutrition Facts (per serving)
190 | Calories |
9g | Fat |
22g | Carbs |
6g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size 1 1/3 cups | |
Calories 190 | |
% Daily Value * | |
Total Carbohydrate 22g | 8% |
Dietary Fiber 4g | 13% |
Total Sugars 4g | |
Protein 6g | 12% |
Total Fat 9g | 11% |
Saturated Fat 1g | 6% |
Vitamin A 4399IU | 88% |
Vitamin C 23mg | 25% |
Folate 45mcg | 11% |
Sodium 510mg | 22% |
Calcium 31mg | 2% |
Iron 1mg | 7% |
Magnesium 42mg | 10% |
Potassium 345mg | 7% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.