Onion and Mushroom Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
14%
Onion and Mushroom Quinoa
30 min.
4
195kcal

Suggestions


Welcome to a delightful culinary experience with our Onion and Mushroom Quinoa! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a celebration of fresh ingredients and rich flavors.

Imagine the earthy aroma of sautéed onions and mushrooms wafting through your kitchen as you prepare this nutritious side dish. The combination of quinoa, a protein-packed superfood, with colorful vegetables like shredded carrots and green bell peppers creates a harmonious blend of textures and tastes. Each bite is a delightful crunch, complemented by the savory notes of fat-free vegetable broth.

Ready in just 30 minutes, this dish is ideal for busy weeknights or as a standout side for your next gathering. With only 195 calories per serving, you can indulge guilt-free while nourishing your body with essential nutrients. The caloric breakdown reveals a balanced profile, making it a smart choice for health-conscious eaters.

Whether you’re looking to impress guests or simply enjoy a comforting meal at home, our Onion and Mushroom Quinoa is sure to become a favorite. So, roll up your sleeves and let’s get cooking!

Ingredients

  • teaspoon soybean oil 
  • 0.7 cup carrots shredded
  • 2.5 ounces mushrooms fresh sliced
  • 0.5 cup bell pepper green chopped
  • small onion sliced cut into fourths and
  • cup quinoa uncooked
  • 0.3 teaspoon salt 
  • 14 ounces vegetable stock fat-free canned

Equipment

  • sauce pan

Directions

  1. Heat oil in 2-quart saucepan over medium heat. Cook quinoa and onion in oil 4 to 5 minutes, stirring occasionally, until light brown.
  2. Stir in remaining ingredients.
  3. Heat to boiling; reduce heat to low. Cover and simmer about 15 minutes or until liquid is absorbed. Fluff with fork.

Nutrition Facts

Calories195kcal
Protein14.36%
Fat17.59%
Carbs68.05%

Properties

Glycemic Index
40.21
Glycemic Load
1.79
Inflammation Score
-10
Nutrition Score
15.947391524587%

Flavonoids

Luteolin
0.9mg
Isorhamnetin
0.88mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
4.01mg

Nutrients percent of daily need

Calories:194.68kcal
9.73%
Fat:3.87g
5.95%
Saturated Fat:0.51g
3.16%
Carbohydrates:33.66g
11.22%
Net Carbohydrates:29.29g
10.65%
Sugar:3.39g
3.77%
Cholesterol:0mg
0%
Sodium:561.23mg
24.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.1g
14.2%
Vitamin A:3850.51IU
77.01%
Manganese:0.95mg
47.43%
Magnesium:91.5mg
22.87%
Folate:90.45µg
22.61%
Phosphorus:225.73mg
22.57%
Vitamin C:17.9mg
21.7%
Fiber:4.36g
17.45%
Copper:0.34mg
16.8%
Vitamin B6:0.32mg
15.88%
Vitamin B2:0.23mg
13.45%
Vitamin B1:0.2mg
13.34%
Iron:2.2mg
12.2%
Potassium:422.06mg
12.06%
Zinc:1.52mg
10.1%
Vitamin E:1.34mg
8.96%
Vitamin B3:1.61mg
8.03%
Selenium:5.37µg
7.67%
Vitamin B5:0.69mg
6.92%
Vitamin K:6.33µg
6.03%
Calcium:33.52mg
3.35%