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Onion and Mushroom Quinoa

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By Betty Crocker Kitchens
Updated Oct 29, 2010
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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.

Onion and Mushroom Quinoa

  • Prep Time 10 min
  • Total 30 min
  • Servings 4
  • Ingredients 9
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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

Instructions

  • Step 
    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.
  • Step 
    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.

Nutrition

200 Calories
4g Total Fat
7g Protein
35g Total Carbohydrate
6g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
600mg
25%
Potassium
500mg
14%
Total Carbohydrate
35g
12%
Dietary Fiber
4g
15%
Sugars
6g
Protein
7g
% Daily Value*:
Vitamin A
50%
50%
Vitamin C
15%
15%
Calcium
4%
4%
Iron
25%
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 Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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