Portobello mushrooms are a vegetarian favorite due to their rich, meaty texture and versatility. When paired with quinoa, spinach, and feta cheese, they transform into a delicious, protein-packed dish that’s perfect for any meal.
This recipe for quinoa stuffed portobello mushrooms is not only flavorful but also nutritious, making it an excellent option for a hearty lunch or a light dinner.
Let’s dive into the step-by-step process of creating this mouthwatering dish.
Ingredients
For this recipe, you’ll need the following ingredients:
- 4 large portobello mushrooms
- 1 cup quinoa
- 2 cups vegetable broth (or water)
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 cups fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup sun-dried tomatoes, chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 1/4 cup grated Parmesan cheese (optional)
- Fresh parsley, chopped (for garnish)
Preparing the Quinoa
To begin, focus on cooking the quinoa. This protein-rich grain is a perfect stuffing for portobello mushrooms, as it complements the mushrooms’ earthy flavor.
Rinse the quinoa: Start by rinsing 1 cup of quinoa under cold water using a fine mesh strainer. Rinsing helps remove quinoa’s natural coating, called saponin, which can taste bitter if not washed off.
Cook the quinoa: In a medium-sized pot, combine the rinsed quinoa and 2 cups of vegetable broth (or water). Bring it to a boil over medium-high heat. Once it reaches a boil, reduce the heat to low, cover the pot, and let it simmer for about 15 minutes, or until the liquid is fully absorbed.
Fluff the quinoa: Once cooked, remove the pot from the heat and let it sit, covered, for 5 minutes. After that, fluff the quinoa with a fork to separate the grains. Set it aside to cool slightly.
Preparing the Portobello Mushrooms
While the quinoa is cooking, you can start preparing the portobello mushrooms.
Clean the mushrooms: Gently clean each mushroom with a damp paper towel to remove any dirt. Avoid rinsing them under water, as mushrooms can absorb moisture and become soggy.
Remove the stems and gills: Carefully remove the stems from the mushrooms by twisting them off. Next, using a small spoon, scoop out the gills from the underside of each mushroom cap.
This step is important because the gills can release excess moisture during cooking, which may make the stuffing soggy.
Prepare the mushrooms for stuffing: Drizzle the mushroom caps with 1 tablespoon of olive oil and season them lightly with salt and pepper. Place the mushrooms on a baking sheet, gill side up, and set them aside.
Making the Filling
Now, it’s time to prepare the flavorful quinoa filling.
Sauté the onion and garlic: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and cook for about 3–4 minutes, or until the onion becomes translucent. Then, add the minced garlic and cook for another 1–2 minutes, stirring frequently to prevent the garlic from burning.
Add the spinach: Stir in the chopped spinach and cook until it wilts, which should take about 2–3 minutes. If your skillet is too small to hold all the spinach at once, add it in batches.
Combine the quinoa: Once the spinach is wilted, add the cooked quinoa to the skillet. Mix everything together until well combined.
Season the mixture: Stir in the dried oregano, dried basil, chopped sun-dried tomatoes, and crumbled feta cheese. Season the mixture with salt and pepper to taste. Cook the mixture for another 2–3 minutes, allowing the flavors to meld together. Remove the skillet from the heat.
Stuffing and Baking the Mushrooms
With the filling ready, it’s time to stuff and bake the portobello mushrooms.
Stuff the mushrooms: Using a spoon, carefully fill each mushroom cap with the quinoa mixture. Pack the filling tightly to ensure the mushrooms are generously stuffed. If you like, you can sprinkle a little grated Parmesan cheese on top of each stuffed mushroom for an extra layer of flavor.
Bake the mushrooms: Preheat your oven to 375°F (190°C). Once heated, place the baking sheet with the stuffed mushrooms in the oven. Bake for 20–25 minutes, or until the mushrooms are tender and the tops are lightly browned.
Serving the Quinoa Stuffed Portobello Mushrooms
Once the mushrooms are done baking, remove them from the oven and let them cool for a few minutes before serving.
- Garnish and serve: Garnish the stuffed mushrooms with freshly chopped parsley for a burst of color and freshness. Serve them warm as a main dish or alongside a simple salad.
Tips and Variations
- Add protein: If you want to boost the protein content even further, consider adding cooked lentils or chickpeas to the quinoa mixture.
- Make it vegan: To make this dish vegan, substitute the feta and Parmesan cheese with a plant-based cheese alternative, or omit the cheese entirely and add nutritional yeast for a cheesy flavor.
- Switch up the grains: While quinoa is a fantastic option, you can also try using other grains like bulgur, farro, or couscous for a different texture and flavor.
- Experiment with herbs: Feel free to experiment with different herbs and spices to suit your taste. Fresh herbs like thyme, rosemary, or dill can add a unique flavor to the filling.
- Meal prep: These stuffed mushrooms make a great meal prep option. You can prepare the filling and clean the mushrooms in advance, then assemble and bake them when you’re ready to eat. They also reheat well, making them perfect for leftovers.
Nutritional Information
This recipe not only satisfies your taste buds but also provides a healthy dose of nutrients. Portobello mushrooms are low in calories and high in antioxidants, while quinoa is a complete protein, containing all nine essential amino acids.
Spinach adds a boost of iron and vitamins, and feta cheese contributes calcium and a satisfying tangy flavor. Overall, this dish is a well-balanced, nutrient-dense meal.
Conclusion
Quinoa stuffed portobello mushrooms are a delightful and nutritious meal that is sure to impress.
Whether you’re serving it as a main course or a side dish, it’s bound to become a favorite in your recipe collection. The combination of quinoa, spinach, and feta cheese creates a filling that’s both hearty and flavorful, perfectly complementing the earthy richness of the portobello mushrooms.
With simple ingredients and straightforward steps, this recipe is easy to follow and yields delicious results every time.
