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Onion and Mushroom Quinoa

 3 Ratings
3 Comments
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4
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Betty Crocker's Heart Healthy Cookbook shares a recipe! This delicious quinoa and vegetables side dish recipe is easy to make and is ready in just 30 minutes.

Ingredients

1
teaspoon canola or soybean oil
1
cup uncooked quinoa
1
small onion, cut into fourths and sliced
1
medium carrot, shredded (2/3 cup)
1
small green bell pepper, chopped (1/2 cup)
1
cup sliced fresh mushrooms (about 2 1/2 ounces)
1
teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves
1/4
teaspoon salt
1
can (14 ounces) fat-free vegetable broth

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. Heat to boiling; reduce heat to low. Cover and simmer about 15 minutes or until liquid is absorbed. Fluff with fork.

Expert Tips

“Since learning about my high cholesterol, I have been working whole grains into my eating choices. I've found this quinoa is a ‘super grain’ with a lot of protein and no cholesterol.” Kevin W.

This great side dish contains quinoa (KEEN-wa), which has been hailed as a "supergrain" because it contains more protein than any other grain, plus it cooks in only 20 minutes. Like other whole grains, it's low in fat and provides a rich, balanced source of vital nutrients.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
200
Calories from Fat
35
% Daily Value
Total Fat
4g
6%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
600mg
25%
Total Carbohydrate
35g
12%
Dietary Fiber
4g
15%
Sugars
6g
Protein
7g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
15%
15%
Calcium
4%
4%
Iron
25%
25%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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