Mushroom Quinoa Skillet

8.1.16 / Comment

quinoa, kale, mushroom and onions plated

Dinner is made easy with our Mushroom Quinoa Skillet! Perfectly green, completely vegan, and naturally gluten-free, this is a dish that will surely satisfy anyone sitting around your dining table. We love this skillet for many reasons, but mainly because it’s packed with vitamins, minerals, and nutrients from the fresh ingredients used. The quinoa present also provides a great source of whole grains and protein! Studies have shown that those who eat whole grains on a regular basis have a reduced risk of stroke, type 2 diabetes, heart disease, and other obesity related illnesses (1). Not only should whole grains be a part of your daily diet, but wholesome sources of protein need to be included as well. Just one cup of cooked quinoa contains 8 grams of protein (*,2)! So go ahead and wow your dinner guests with this easy to cook meal–we hope you won’t be disappointed!

*A good way to calculate the amount of protein you need is to convert your weight to kilograms (weight in pounds divided by 2.2 g/kg) and multiply that number by 0.8 g/kg.

kale, mushrooms, onions for quinoa dish

 

Mushroom Quinoa Skillet
 
Prep time
Cook time
Total time
 
Serves: 4 servings
Ingredients
  • 2 tablespoon olive oil
  • 1 onion, chopped
  • 1-2 garlic cloves, minced
  • 16 oz Bella mushrooms, washed and thinly sliced
  • 2 cups kale, chopped
  • 2 ounces white wine
  • ½ teaspoon thyme
  • ¼ teaspoon sea salt
  • 2 cups cooked quinoa
Instructions
  1. In a medium saucepan, warm 1 tablespoon olive oil over medium high heat.
  2. Add onion and sauté for about 3-4 minutes until translucent. Add garlic and cook until golden.
  3. Mix in the remaining olive oil and the mushrooms, and saute until tender.
  4. Add the kale, white wine, thyme, and sea salt, and cook until kale is wilted.
  5. Lower the temperature to medium low, and add in the quinoa.
  6. Stir until well combined.
  7. Serve warm.
Notes
Spinach can be used instead of kale.
You can add hemp seeds, sunflower seeds or pumpkin seeds for a nourishing crunch.
You can also substitute freekeh, sorghum or whole grain pasta for quinoa.
Nutrition Information
Calories: 255 calories, Fat: 9 grams, Saturated fat: 1 gram, Carbohydrates: 30 grams, Sugar: 3 grams, Sodium: 200 milligrams, Fiber: 6 grams, Protein: 12 grams, Cholesterol: 0 milligrams

1. What are the Health Benefits of Whole Grains? The Whole Grains Council. http://wholegrainscouncil.org/whole-grains-101/what-are-the-health-benefits

2.  Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). 2005, National Academies Press: Washington, DC.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Rate this recipe:  

Pin It on Pinterest

Share This