These Quinoa Stuffed Mushrooms are a delicious, gluten and grain-free, vegetarian meal and a real family favourite. Friends have touted this a ‘restaurant quality’ meal, but they couldn’t be simpler to make.
Why are they healthy?
Mushrooms are a very nutritious vegetable and one of the few sources of vitamin D. The garlic and red onion are wonderful immune building, detoxifying vegetables. The quinoa is a complete protein and fibre rich seed. More plant-based fibre and nutrition from the spinach and walnuts. The chia is another excellent source of fibre, protein and essential fatty acids.
For the stuffed mushrooms:
6 medium sized portobello or field mushrooms, stalks removed and set aside
1 cup cooked quinoa (see here for how to cook quinoa – you need ½ cup uncooked)
½ small red onion or a bunch of spring onions finely diced
A large handful of spinach or kale leaves, finely chopped
1 tablespoon thyme leaves, picked off the stalks (or 1 teaspoon of dried)
100grams soft feta (Persian or Danish) or goats curd (my personal favourite), crumbled
½ cup (approx.) walnuts, roughly chopped
1 tablespoon chia seeds (optional)
For the dressing (optional):
One clove garlic, unpeeled (roasted with the mushrooms)
One small lemon, zest and 2 tablespoons of juice
4 tablespoons extra virgin olive oil
With rocket and a drizzle of dressing.
Leftovers are great for school lunches. To make them nut-free substitute the walnuts with sunflower seeds or just omit altogether.
Dairy-free and vegan
Replace the feta or goat cheese with a thick cashew nut cream. Recipe here.
No worries, you can replace it with brown rice or buckwheat.
Kids hate green
Replace the spinach with grated carrot.
Don’t do mushrooms?
Then you may not have read this far – but, you could substitute with half a tomato or capsicum with the centre scooped out.
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