Quinoa stuffed portobellos

Ingredients

• 8 portobello mushroom caps
  
• 1 tbsp (15 mL) canola oil
  
• 2 cloves garlic, minced
  
• 1 tsp (5 mL) Italian herb seasoning
  
• 1/3 cup (75 mL) quinoa
  
• 3/4 cup (175 mL) sodium reduced vegetable broth
  
• 1/2 cup (125 mL) frozen soy beans (edamame)
  
• 1 vine ripened tomato, chopped
  
• 2 tbsp (25 mL) chopped fresh parsley
  
• 1/4 cup (50 mL) hummus

Directions

1. Remove stems from portobellos and discard. Scrape out dark gills from mushroom caps and discard. Place 6 of the mushrooms onto small parchment paper lined baking sheet; set aside. Chop remaining 2 mushrooms.
2. In a small nonstick skillet heat oil over medium heat. Cook chopped mushrooms, garlic and Italian herb seasoning for about 5 minutes or until softened. Stir in quinoa and broth. Bring to a simmer. Cover and reduce heat. Cook for about 15 minutes or until quinoa is tender. Stir in soy beans, tomato and parsley. Cover and let stand for 2 minutes. Stir in hummus to combine.
3. Roast mushroom caps in 400° F (200°C) oven for 5 minutes. Lift the caps to drain liquid. Spoon quinoa mixture into par cooked mushroom caps. Return to oven for 5 minutes or until mushrooms are tender.

Vegetarian main: 3 servings. 2 Stuffed Mushrooms /serving

Nutritional info per serving (1 mushroom cap)

• Calories 121
  
• Protein 6 g
  
• Total Fat 5 g
  Saturated Fat 1 g
  Cholesterol 0 mg
• Carbohydrates 16 g
  Fibre 5 g
  Total sugars 3 g
  Added sugars 0 g
• Sodium 103 mg
  
• Potassium 534 mg