⏱ 75 min totalHealthy Beef Vegetable Quinoa Stew
Per 1 serving · 464 g · 17 ingredients
of a 2,000 cal day
- Protein17g23% of calories
- Carbs24g33% of calories
- Fat14g44% of calories
At a glance
One serving of Healthy Beef Vegetable Quinoa Stew (464 g) has 286 calories, with 17 g of protein, 24 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (34% DV), dietary fiber (24% DV) and Vitamin A (35% DV). Keep an eye on sodium and saturated fat, which provide 32% and 24% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber24%
- Vitamin A35%
- Vitamin C54%
- Vitamin E29%
- Vitamin K136%
Good source of
10–19% of the daily value
- Pantothenic acid18%
- Choline14%
- Calcium16%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Quinoa- 🥄⅛ cup Water
⅛ lb Ground beef
³⁄₁₆ cup, chopped Onion
¼ tsp Garlic
⁷⁄₁₆ cup Tomatoes
⁵⁄₁₆ cup Marinara sauce
¼ cup Beef broth
¼ cup, chopped Zucchini
⅛ cup, pieces or slices White mushrooms
⅛ cup, chopped Red bell pepper- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
0.03 tsp, ground Basil
0.03 tsp, ground Oregano
⅛ dash Black pepper
¼ cup Spinach
¾ tsp Parmesan cheese
Directions
- 1
In a small pot, combine ½ cup quinoa with 1 cup water. Bring to a boil, then reduce to a 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. Cook until the beef is browned, stirring often and breaking it into small pieces. Drain excess fat.
- 3
Return the beef and onions to the pot. Stir in tomatoes, pasta sauce, beef broth, zucchini, mushrooms, red bell peppers, red pepper flakes, basil, oregano, and black pepper. Mix well, bring to a boil, then reduce to a simmer, cover, and cook for 25 minutes.
- 4
Remove the cover, stir in spinach and cooked quinoa. Mix well and cook for an additional 2 minutes, until the spinach is wilted.
- 5
Serve the stew garnished with Parmesan cheese.
Vitamins & minerals
Amounts for 1 serving (464 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 314 μg | 35% |
| Vitamin C | 49 mg | 54% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 164 μg | 136% |
| Thiamine | 1 mg | 62% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 8 mg | 48% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 123 μg | 31% |
| Vitamin B12 | 1 μg | 52% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 157 mg | 16% |
| Iron | 4 mg | 49% |
| Potassium | 1,031 mg | 22% |
| Magnesium | 99 mg | 23% |
| Phosphorus | 252 mg | 36% |
| Zinc | 3 mg | 32% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 34% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,657 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 51 μg | — |
| Fructose | 5 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 12,836 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 6 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 286 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Healthy Beef Vegetable Quinoa Stew?
One serving of Healthy Beef Vegetable Quinoa Stew (1 serving) has 286 calories, which works out to 62 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Healthy Beef Vegetable Quinoa Stew high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Healthy Beef Vegetable Quinoa Stew keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Healthy Beef Vegetable Quinoa Stew?
746 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Healthy Beef Vegetable Quinoa Stew?
10 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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