Mushroom and Quinoa Casserole - Recipe | Cook for Your Life
quinoa with mushrooms

Mushroom & Quinoa Bake

4.1
Rated 4.1 out of 5
4.1 out of 5 stars (based on 10 reviews)
Clock Icon for Prep Time 45 min prep
Person Icon for Serving Size 5 servings
Carrot Icon for Number of Ingredients Size 12 ingredients

This sumptuous vegetarian dish brings together the world of comfort food and healthy eating. Our Mushroom Quinoa Bake layers protein packed quinoa together with a dreamy, creamy, veggie packed mushroom sauce topped with the crunch...

Ingredients

  • 2 tablespoons olive oil
  • 1 small onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1 small sweet potato, chopped (about 1 cup)
  • 2 portobello mushroom caps, chopped (about 2 cups)
  • 2 cups skim milk
  • ¼ cup cornstarch
  • 1 6-ounce package frozen spinach, thawed
  • 1 cup frozen peas, thawed
  • 2 cups cooked quinoa
  • ½ cup whole wheat breadcrumbs
  • salt and pepper to taste
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Nutrition Facts

Calories

307 cals

Fat

8 g

Saturated Fat

1 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

48 g

Sugar

11 g

Fiber

7 g

Protein

12 g

Sodium

840 mg

*per serving

Directions

  1. Preheat oven to 375 degrees. Spray a 9x13-inch casserole pan with cooking spray.
  2. In a large sauté pan over medium heat, heat olive oil. Add onions, carrots, and sweet potatoes and cook for about 15 minutes, or until vegetables begin to soften. Season with salt and pepper.
  3. Add mushrooms to pan and cook for about 10 minutes, adding a few tablespoons of water if pan looks dry.
  4. In small bowl, add cornstarch and ¼ cup water, stir to combine. Add milk and cornstarch slurry. Bring to a simmer and stir to combine. Add spinach and peas to pan and heat through.
  5. Pour half of vegetable sauce mixture into casserole pan. Add quinoa and spread into an even layer. Top with remaining sauce and sprinkle with bread crumbs.
  6. Place casserole in oven and bake for about 20 minutes, or until breadcrumbs are golden brown and filling is bubbling.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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