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Quinoa with Leeks and Shiitake Mushrooms

Quinoa has become popular as a "superfood" high in protein and iron. It takes only 15 minutes to cook and has a nutty flavor and aroma. This is tasty with sautéed soy "sausage" links.

Cooking Light APRIL 2005

  • Yield: 4 servings

Ingredients

  • 2 cups fat-free, less-sodium vegetable broth (such as Swanson Certified Organic)
  • 1 cup water
  • 1/2 teaspoon salt, divided
  • 1 1/2 cups uncooked quinoa, rinsed
  • 3 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon olive oil, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 3 cups thinly sliced leek (about 2 large)
  • 4 cups thinly sliced shiitake mushroom caps (about 8 ounces)
  • 1 1/2 cups chopped red bell pepper
  • 1/4 cup dry white wine
  • 1/2 cup coarsely chopped walnuts

Preparation

Combine broth, water, and 1/4 teaspoon salt in a large saucepan; bring to a boil. Stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in 3 tablespoons parsley, 1 1/2 teaspoons oil, and 1/8 teaspoon black pepper. Remove from heat; keep warm.

Heat remaining 1 1/2 teaspoons oil in a medium nonstick skillet over medium-high heat. Add leek; sauté 6 minutes or until wilted. Add mushroom caps, bell pepper, and wine; cook 2 minutes or until vegetables are tender. Stir in remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Place 1 cup quinoa in each of 4 shallow bowls; top each with 1 1/4 cups vegetable mixture and 2 tablespoons walnuts.

Nutritional Information

Amount per serving
  • Calories: 495
  • Calories from fat: 29%
  • Fat: 15.7g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 6.2g
  • Protein: 15.8g
  • Carbohydrate: 73.8g
  • Fiber: 7.9g
  • Cholesterol: 0.0mg
  • Iron: 10.5mg
  • Sodium: 839mg
  • Calcium: 95mg
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Quinoa with Leeks and Shiitake Mushrooms recipe

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