6 servings / 40 min
Prep 15 min / Cook 25 min
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
- 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.
- 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.
- 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