Onion and Mushroom Quinoa

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
15%
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 nutty aroma of quinoa cooking alongside the sweet, caramelized onions and earthy mushrooms. Each bite is a harmonious blend of textures and tastes, making it an ideal side dish for any occasion. Whether you're hosting a dinner party or simply looking to elevate your weeknight meals, this quinoa dish is sure to impress.

In just 30 minutes, you can whip up a nutritious dish that serves four, with each serving clocking in at a mere 195 calories. Packed with protein, healthy fats, and a medley of colorful vegetables, this recipe not only satisfies your hunger but also nourishes your body. The addition of fresh thyme adds a fragrant touch, enhancing the overall flavor profile.

Join us in creating this delicious Onion and Mushroom Quinoa, and discover how easy it is to enjoy a healthy, plant-based meal that everyone will love. Get ready to savor the goodness!

Ingredients

  • teaspoon soybean oil 
  • cup quinoa uncooked
  • small onion sliced cut into fourths and
  • 0.7 cup carrots shredded
  • 0.5 cup bell pepper green chopped
  • 2.5 ounces mushrooms fresh sliced
  • teaspoon thyme leaves dried fresh chopped
  • 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%
Fat17.56%
Carbs68.08%

Properties

Glycemic Index
51.46
Glycemic Load
1.82
Inflammation Score
-10
Nutrition Score
16.110869411865%

Flavonoids

Apigenin
0.01mg
Luteolin
1.13mg
Isorhamnetin
0.88mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
4.01mg

Nutrients percent of daily need

Calories:195.18kcal
9.76%
Fat:3.87g
5.96%
Saturated Fat:0.51g
3.17%
Carbohydrates:33.78g
11.26%
Net Carbohydrates:29.35g
10.67%
Sugar:3.39g
3.77%
Cholesterol:0mg
0%
Sodium:561.27mg
24.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.13g
14.25%
Vitamin A:3874.26IU
77.49%
Manganese:0.96mg
47.86%
Magnesium:92.3mg
23.07%
Folate:90.68µg
22.67%
Vitamin C:18.7mg
22.67%
Phosphorus:226.26mg
22.63%
Fiber:4.43g
17.73%
Copper:0.34mg
16.93%
Vitamin B6:0.32mg
15.97%
Vitamin B2:0.23mg
13.59%
Vitamin B1:0.2mg
13.36%
Iron:2.28mg
12.69%
Potassium:425.11mg
12.15%
Zinc:1.52mg
10.16%
Vitamin E:1.34mg
8.96%
Vitamin B3:1.61mg
8.07%
Selenium:5.37µg
7.67%
Vitamin B5:0.69mg
6.94%
Vitamin K:6.33µg
6.03%
Calcium:35.55mg
3.55%