Super Healthy, Beef Vegetable Quinoa Stew

½ cup quinoa (dry)

1 cup water

1½ cups onions, diced

1 pound extra lean ground beef or ground turkey, see shopping tips

2 teaspoons garlic, minced

! (28 oz) can crushed tomatoes

1 (24 oz) jar of your favorite pasta sauce, I like Barilla or Classico

1 (14.5 oz) can reduced-sodium beef broth

2 cups zucchini, chopped (slice zucchini in half and cut into slices)

2 cups mushrooms, chopped

1 cup red bell peppers, diced

¼ teaspoon red pepper flakes

¼ teaspoon dried basil

¼ teaspoon dried oregano

Black pepper, to taste

2 cups fresh spinach leaves, packed

6 teaspoons grated Parmesan cheese, optional topping

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