Mushroom, Arugula and Quinoa Bowl

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This is a great alternative to fried rice, and it contains a star ingredient: mushrooms! Mushrooms are available year round but wild varieties are especially abundant in Autumn. All mushrooms contain numerous cancer fighting compounds including beta-glucans, specifically lentinan, which seems to stimulate immune responses leading to cancer cell death. Andean superfood, quinoa, has lately been in the spotlight for its high protein content. Together, mushrooms and quinoa make a great team. Shallots, garlic, and thyme compliment the woodsy flavor of mushrooms, while the sherry (or apple cider vinegar) brightens the quinoa up. This recipe emerged with the desire to make a side dish, that can also double as a main. So serve alongside a nice pan-fried piece of fish, or just fill up your bowl and enjoy!

Further Food Nutritionist Commentary:

Quinoa is often referred to as a whole grain, but it is really a hearty seed that is rich in fiber and protein. In addition to B vitamins, magnesium, zinc and folate, quinoa provides phenolic compounds like quercetin, which has demonstrated anti-cancer properties in lab studies. It is a fast cooking, gluten-free staple that is easy to bulk cook for the week.

By Amanda Bontempo, MS, RD, CDN
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Mushroom, Arugula and Quinoa Bowl

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 6 as a side dish

Ingredients

½ cup quinoa

1 pound wild mushrooms like crimini, porcini, chanterelle or shiitake (remove stems if using shiitake)

4 tablespoons olive oil (divided)

2-3 shallots (sliced, about ½ cup)

3-4 garlic cloves (smashed)

Salt and freshly ground black pepper (to taste)

3 tablespoons dry sherry, or apple cider vinegar

2 teaspoons fresh or dried thyme

½ cup arugula (or spinach)

Instructions

  1. Rinse quinoa in a sieve to remove bitterness caused by saponins.
  2. Cook quinoa according to package directions. Add pinch of salt to taste. Set aside.
  3. Slice mushrooms the same size for even cooking.
  4. Heat large sauté pan over medium heat, warm 2 tablespoons olive oil.
  5. Add shallots and garlic, cook until caramelized and golden, about 4-5 minutes.  Transfer to a bowl and set aside.
  6. Using same pan over medium-high heat, warm remaining 2 tablespoons olive oil.
  7. Add mushrooms and pinch of salt, cook until mushrooms are tender and begin to caramelize, about 4-5 minutes (If using dried thyme, add with mushrooms at start of step 7).
  8. Deglaze pan with splash of dry sherry or apple cider vinegar, scraping up bits that are sticking to pan.
  9. Return garlic and shallots to the pan, add fresh thyme.
  10. Cook, stirring, until the sherry or vinegar has evaporated, about 1-2 minutes.
  11. Add arugula just long enough to wilt it (can use spinach as substitute).
  12. Season with salt and freshly ground black pepper to taste, serve over quinoa.
Rinse quinoa in a sieve to remove bitterness caused by saponins. Cook quinoa according to package directions. Add pinch of salt to taste. Set aside. Slice mushrooms the same size for even cooking. Heat large sauté pan over medium heat, warm 2 tablespoons olive oil. Add shallots and garlic, cook until caramelized and golden, about 4-5 minutes.  Transfer to a bowl and set aside. Using same pan over medium-high heat, warm remaining 2 tablespoons olive oil. Add mushrooms and pinch of salt, cook until mushrooms are tender and begin to caramelize, about 4-5 minutes (If using dried thyme, add with mushrooms at start of step 7). Deglaze pan with splash of dry sherry or apple cider vinegar, scraping up bits that are sticking to pan. Return garlic and shallots to the pan, add fresh thyme. Cook, stirring, until the sherry or vinegar has evaporated, about 1-2 minutes. Add arugula just long enough to wilt it (can use spinach as substitute). Season with salt and freshly ground black pepper to taste, serve over quinoa.

Nutrition Information

Per Serving:  Calories: 174; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 671mg; Potassium: 290mg; Carbohydrate: 19g; Fiber: 2g; Sugar: 2g; Protein: 5g

Nutrition Bonus:  Iron: 9%

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6 thoughts on “Mushroom, Arugula and Quinoa Bowl

  1. Pingback: Just Got Diagnosed with Diabetes? 6 Diet Changes to Make Now | Further Food

  2. Amanda Bontempo

    Of course you can use farro or wild rice, Alivia! Hello Thanksgiving side dish! You can even use spinach in place of the arugula to stand up to the sturdier flavors of those winter grains. Scoop small amount over baby arugula or spinach to bring to work. Let us know how it comes out!

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