Healthy Beef Vegetable Quinoa Stew

Healthy Beef Vegetable Quinoa Stew
Fat 41% Carbs 36% Protein 23%
Percent Calories

1 serving of healthy beef vegetable quinoa stew contains 306 Calories. The macronutrient breakdown is 36% carbs, 41% fat, and 23% protein. This is a good source of protein (32% of your Daily Value), fiber (25% of your Daily Value), and potassium (24% of your Daily Value).

8 servings
Prep Time
20 minutes
Cook Time
55 minutes



  1. Cook quiona: 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 throughly, 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!
  5. Recipe inspired by:

Nutrition Facts

For 1 serving of healthy beef vegetable quinoa stew (476g)

Nutrient Value %DV
Calories 306
Fats 14g 18%
Saturated fats 5g 25%
Trans fats 1g
Cholesterol 43mg 14%
Sodium 905mg 39%
Carbs 29g 10%
Net carbs 21g
Fiber 7g 25%
Sugar 13g
Protein 18g
Calcium 161mg 16%
Iron 5mg 60%
Potassium 1139mg 24%
Vitamin D 0.1μg 1%
Vitamins and Minerals
Alpha carotene 4μg
Beta carotene 3536μg
Caffeine 0mg
Choline 84mg 15%
Copper 0.4mg 48%
Fluoride 46μg
Folate (B9) 130μg 32%
Lycopene 15597μg
Magnesium 112mg 27%
Manganese 1mg 39%
Niacin 8mg 52%
Pantothenic acid 1mg 21%
Phosphorus 274mg 39%
Retinol 5μg
Riboflavin (B2) 0.4mg 29%
Selenium 15μg 28%
Theobromine 0mg
Thiamine 0.2mg 20%
Vitamin A IU 5991IU
Vitamin A 304μg 34%
Vitamin B12 1μg 52%
Vitamin B6 1mg 55%
Vitamin C 45mg 50%
Vitamin D IU 4IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 5mg 34%
Vitamin K 166μg 139%
Zinc 4mg 34%
Sugar 13g
Sucrose 1g
Glucose 5g
Fructose 6g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 6g
Saturated fats 5g 25%
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 1g
Valine 1g

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