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Mushroom and Kale Quinoa

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This mushroom and kale quinoa salad can be eaten hot or cold on the go. Quick, easy and delicious – my kind of recipe!

Further Food Nutritionist Commentary:

Quinoa is a member of the same plant family as spinach and is packed with important nutrients. It is a superb source of iron, magnesium, potassium, phosphorous, zinc and other minerals. Quinoa has a benefit of being high in protein (7 grams) and B-complex vitamins. This versatile food can be served as a substitute for rice, potatoes and other starchy foods. Be careful of the amount of sodium in this recipe. If you like, you can substitute the broth with a low sodium vegetable broth instead.


By Denine Rogers

Mushroom and Kale Quinoa

  • Prep Time:10 minutes
  • Cook Time:40 minutes
  • Servings: 2

Ingredients

1 tablespoon olive oil
2 cloves garlic, minced
1.5 cups sliced mushrooms
2 large handfuls kale
2.5 cup vegetable broth
1 cup white quinoa, uncooked
1/2 lemon

Instructions

1. Heat olive oil in a large pot over medium heat. Add minced garlic and saute until slightly softened.
2. Add mushrooms and saute until until just softened. Add additional olive oil if needed.
3. Once mushrooms are just soft, add kale and saute for 1 minute, until kale begins to wilt.
4. Add vegetable broth and quinoa to the pot and stir to combine all ingredients.
5. Bring pot to a boil. Once boiling, reduce heat, cover and simmer for 15 to 20 minutes. While quinoa is simmering, zest 1/2 lemon. Quinoa is done cooking when each granule appears slightly translucent and all liquid is absorbed.
6. Remove pot from heat and add lemon zest. Mix all ingredients thoroughly. Store quinoa in airtight container in refrigerator for up to 5 days.

Note: If you’d like more of a lemon taste, feel free to add juice of lemon as well. I added a tiny bit of lemon juice in addition to the zest.

1. Heat olive oil in a large pot over medium heat. Add minced garlic and saute until slightly softened. 2. Add mushrooms and saute until until just softened. Add additional olive oil if needed. 3. Once mushrooms are just soft, add kale and saute for 1 minute, until kale begins to wilt. 4. Add vegetable broth and quinoa to the pot and stir to combine all ingredients. 5. Bring pot to a boil. Once boiling, reduce heat, cover and simmer for 15 to 20 minutes. While quinoa is simmering, zest 1/2 lemon. Quinoa is done cooking when each granule appears slightly translucent and all liquid is absorbed. 6. Remove pot from heat and add lemon zest. Mix all ingredients thoroughly. Store quinoa in airtight container in refrigerator for up to 5 days. Note: If you’d like more of a lemon taste, feel free to add juice of lemon as well. I added a tiny bit of lemon juice in addition to the zest.

Nutrition Information

Per Serving:  Calories: 176 g; Total Fat: 8 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 2202 mg; Potassium: 685 mg; Carbohydrate: 25 g; Fiber: 8 g; Sugar: 5 g; Protein: 15 g

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