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Onion and Mushroom Quinoa

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.

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( 2 Ratings)

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Prep Time 10 min
Total Time 30 min
Servings 4

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

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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

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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 200
Calories from Fat: 35),

% Daily Value

Total Fat: 4g; 4%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 600mg; 600%;
Total Carbohydrate: 35g; 35%
(Dietary Fiber 4g 4% Sugars 6g 6% ),
Protein: 7g; 7%

% Daily Value*:

Vitamin A: 50%;
Vitamin C: 15%;
Calcium: 4%;
Iron: 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 Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 2 of 2 Reviews View All

Posted 5/25/2011 11:02:03 AM REPORT ABUSE msjoanthomas said:

Rating:

Very tasty! I substituted 2 teaspoons of garlic for the onion. I also used 3 veggie bouillon cubes with 2 cups of water instead of the canned broth. Awesome flavor.

This reply was: Helpful Inspiring

Posted 7/30/2010 8:38:00 PM REPORT ABUSE daisy84087 said:

Rating:

I tried quinoa for the first time with this recipe, it turned out great. I didn't have all the vegies it called for but it turned out great. Even my 5 year old like it.

This reply was: Helpful Inspiring