Low-Sodium Vegetable & Quinoa Stew
A deeply flavorful, low-sodium stew simmered slowly to meld earthy vegetables and protein-rich quinoa into a comforting, nutrient-dense meal. This mediterranean-inspired soups (low-sodium, vegetarian) ready in about 38 minutes pairs rinsed quinoa, vegetable broth, diced carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup, rinsed quinoa
- 3 cups vegetable broth
- 1 cup, diced carrots
- 1 cup, diced zucchini
- 1/2 cup, halved cherry tomatoes
- 2 cloves, minced garlic
- 1 tsp dried thyme
- 1 tsp olive oil
- 1 tsp lemon zest
Instructions
- Step 1: Heat 1 tsp olive oil in a large pot over medium-low heat (140°F/60°C). Add 2 minced garlic cloves and 1 tsp dried thyme, sautéing for 1 minute until fragrant but not browned.
- Step 2: Stir in 1 cup rinsed quinoa, 3 cups vegetable broth, 1 cup diced carrots, and 1 cup diced zucchini. Bring to a gentle simmer (small bubbles at the edges), then reduce heat to low and cover. Cook for 15 minutes until quinoa is tender and broth is absorbed.
- Step 3: Add 1/2 cup halved cherry tomatoes and 1 tsp lemon zest. Simmer uncovered for 3 minutes until tomatoes are warmed through and the stew has thickened slightly, stirring occasionally to prevent sticking.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Low-Sodium Vegetable & Quinoa Stew take to make?
Total time is about 38 minutes (15 min prep + 23 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Low-Sodium Vegetable & Quinoa Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep rinsed quinoa from drying out.
Can I substitute ingredients in Low-Sodium Vegetable & Quinoa Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Low-Sodium Vegetable & Quinoa Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Low-Sodium Vegetable & Quinoa Stew low-sodium?
Yes — this recipe is tagged low-sodium, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
- ★★★★☆
Solid recipe. Not groundbreaking but definitely making it again.
- ★★☆☆☆
The proportions seem off. Way too much of some ingredients.
