Healthy Beef Vegetable Quinoa Stew

Healthy Beef Vegetable Quinoa Stew
Fat 44% Carbs 33% Protein 23%
Percent Calories

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).

8 servings
Prep Time
20 minutes
Cook Time
55 minutes



  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!

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%
Sugar 10g
Sucrose 1g
Glucose 5g
Fructose 5g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 6g
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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