Mushrooms are a great, low-calorie yet satiating food that can be served as a side, a vegetable component in any dish, or as the main course of a vegetarian meal.
They contain metabolism boosting B vitamins, riboflavin, niacin, and pantothenic acid.
They contain the antioxidants selenium and ergothionene, which support the immune system and protect the body’s cells.
Mushrooms are an anti-inflammatory food, promoting pain-free living through diet. They are also rich in potassium and one of the only vegetable, non-fortified sources of vitamin D.
Vitamin D is essential for bone health, as it helps the body absorb calcium. Adding quinoa to mushrooms makes for a protein-rich, meat-free and gluten-free dish, as a main course or as hors d’oeuvres.
It’s extremely quick and easy to prepare, and using mushrooms instead of meat makes it extremely inexpensive too!Quinoa Stuffed Mushrooms Serves: 4
Preparation Time:35-40 minutes
4 Portobello mushroom cap
s 1/2 cup quinoa 1 cup vegetable stock
1 tbsp olive oil 1 red pepper, diced
1 small onion, diced
1 glove garlic, crushed
1 bunch fresh spinach, chopped
juice of 1 lemon
salt and pepper to taste
4 tbsp Parmesan cheese
Pre-heat the oven to 350F. In a medium saucepan, bring the stock and quinoa to a boil, cover, reduce to low and simmer until all of the liquid is absorbed, about 15-20 minutes.
In a separate pan, over medium heat, add ½ tbsp olive oil then the red pepper, onion, and garlic and sauté until browned. Add the spinach and cook until just wilted.
Add the cooked quinoa to the vegetables and mix with the lemon juice and salt and pepper.
On a sheet pan, brush the mushroom caps with the remaining olive oil and fill with the quinoa mixture, divided evenly amongst the 6 caps.
Sprinkle the top of each with 1 tbsp cheese and bake for 10-15 minutes.