Mediterranean Quinoa and Mushroom Bowl

This nourishing quinoa and mushroom recipe features a delightful Mediterranean twist, combining earthy mushrooms with fluffy quinoa, sun-dried tomatoes, Kalamata olives, and fresh parsley. The addition of garlic and lemon zest brightens the dish, making it perfect for a healthy meal.

This recipe is not only vegan and gluten-free but also ideal for meal prep or lunch bowls. It’s a versatile dish that can be enjoyed warm or cold, making it a great option for any time of the year.

Healthy Quinoa and Mushroom Recipe with Mediterranean Flavors

This Mediterranean quinoa and mushroom bowl is packed with flavor and nutrition. The recipe takes about 30 minutes to prepare and cook, serving 4 people. It’s a perfect blend of textures and tastes, making it a satisfying meal.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 8 ounces mushrooms, sliced (such as cremini or button)
• 1/2 cup sun-dried tomatoes, chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• Zest of 1 lemon
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes.
2. Sauté the Vegetables: In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and sliced mushrooms, cooking until the mushrooms are tender and browned, about 5-7 minutes.
3. Combine Ingredients: Stir in the sun-dried tomatoes, Kalamata olives, and cooked quinoa into the skillet. Add the lemon zest and chopped parsley, mixing well to combine. Season with salt and pepper to taste.
4. Serve: Divide the quinoa and mushroom mixture into bowls. Garnish with additional parsley and lemon zest if desired. Enjoy warm or let it cool for meal prep.

Cook and Prep Times

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes

Nutrition Information

• Servings: 4 bowls
• Calories: 320kcal
• Fat: 10g
• Protein: 10g
• Carbohydrates: 45g