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Onion and Mushroom Quinoa

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Onion and Mushroom Quinoa
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 6
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Mixed vegetables and quinoa makes a distinctive side dish that's ready in 30 minutes.

Ingredients

1
cup uncooked quinoa
1
teaspoon canola oil
1
small onion, cut into fourths, then sliced
1
medium carrot, shredded (2/3 cup)
1
small green bell pepper, chopped (1/2 cup)
1
cup sliced mushrooms (3 oz)
1
teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
1/4
teaspoon salt
1
can (14 oz) vegetable or chicken broth

Directions

  • 1 Rinse quinoa thoroughly by placing in a fine-mesh strainer and holding under cold running water until water runs clear; drain well.
  • 2 In 2-quart saucepan, heat oil over medium heat. Cook quinoa and onion in oil 4 to 5 minutes, stirring occasionally, until light brown.
  • 3 Stir in remaining ingredients. Heat to boiling; reduce heat. Cover; simmer about 15 minutes or until liquid is absorbed. Fluff with fork.
Tips  

Quinoa has been hailed as a "supergrain" because it contains more protein than any other grain. Tiny and bead-shaped, ivory-colored quinoa takes only 20 minutes to cook. Like other whole grains, it's low in fat and provides a rich, balanced source of vital nutrients.

Whole Grain Serving: 1

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
25
)
Daily Value
Total Fat
2 1/2g
4%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
390mg
16%
Potassium
340mg
10%
Total Carbohydrate
24g
8%
(
Dietary Fiber
3g
11%
,
Sugars
4g
)
Protein
4g
Daily Value*:
Vitamin A
35%
35%
Vitamin C
10%
10%
Calcium
2%
2%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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