Onion and Mushroom Quinoa

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.

Prep Time

10

Minutes

Total Time

30

Minutes

Makes

4

servings

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
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
“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.
A Note from the Nutritionist:
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:

1 Serving (1 Serving)
  • Calories 200
    • (Calories from Fat 35),
  • Total Fat 4g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 600mg;
  • Total Carbohydrate 35g
    • (Dietary Fiber 4g,
    • Sugars 6g),
  • Protein 7g;
Percent Daily Value*:
    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:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.