Cheesy Quinoa Stuffed Mushrooms
by Amanda Keefer
Cheesy, healthy and delicious – can’t ask for more! This wonderful, healthily stuffed mushroom recipe is the perfect meatless dinner option that will satisfy and please even the most loyal ‘meat and potatoes’ eater.
Nutrition Tip: Mushrooms are unique in that they are a plant source of vitamin D! Studies show that this vitamin is best absorbed by the body if mushrooms are cooked rather than consumed raw.
What Makes These Cheesy Quinoa Stuffed Mushrooms Healthy?
The Cheesy Quinoa Stuffed Mushrooms recipe is considered healthy for several reasons:
Nutrient-dense ingredients
This recipe incorporates a variety of nutrient-dense ingredients. Mushrooms are low in calories and fat while being a good source of vitamins, minerals, and antioxidants. Quinoa is a protein-rich grain that provides essential amino acids, fiber, and minerals. The inclusion of vegetables like spinach, onions, bell peppers, and celery adds vitamins, minerals, and dietary fiber to the dish.
Reduced fat content
The recipe calls for shredded part-skim mozzarella cheese, which helps reduce the overall fat content compared to using full-fat cheese varieties. This modification allows for a healthier option without compromising on the cheesy flavor.
Minimal use of oil
The recipe only calls for a small amount of olive oil for sautéing the vegetables, which helps control the fat content.
Plant-based protein
Quinoa is an excellent plant-based source of protein, making this recipe suitable for vegetarians or those looking to reduce their meat consumption.
Low in added sugars
The recipe does not include any added sugars, making it a healthier option for individuals looking to reduce their sugar intake.
High in fiber
The combination of quinoa and vegetables in this dish provides a good amount of dietary fiber, promoting digestive health and aiding in maintaining a healthy weight.
Great for portion control
The recipe uses portabella mushroom caps as a base, which naturally limits portion sizes. This can be beneficial for individuals who are watching their calorie intake or trying to practice portion control.
By incorporating nutrient-dense ingredients, reducing fat content, and including plant-based protein and fiber, the Cheesy Quinoa Stuffed Mushrooms recipe offers a healthy and balanced option for a satisfying meal.
Related: If you love stuffed mushrooms, you have to try our Pizza-Bella Stuffed Mushrooms!
Cheesy Quinoa Stuffed Mushrooms – A Quick Peek Inside the Ingredients
Mushrooms
Mushrooms are low in calories and fat while being a good source of vitamins and minerals. They are unique because they contain vitamin D, a nutrient that is typically found in animal products. When mushrooms are cooked, they provide the body with this important vitamin, aiding in bone health, immune function, and overall well-being.
Quinoa
Quinoa is a gluten-free grain that is considered a complete protein because it contains all nine essential amino acids. It is rich in fiber, providing digestive benefits and promoting satiety. Quinoa is also a good source of minerals such as magnesium, iron, and zinc, contributing to energy production, cell function, and immune support.
Spinach
Spinach is a leafy green vegetable that is packed with nutrients. It is an excellent source of vitamins A, C, and K, as well as folate, iron, and calcium. Spinach is known for its antioxidant properties, promoting overall health and reducing the risk of chronic diseases.
Sweet Onion
Sweet onions add flavor to the dish without overwhelming it with a strong onion taste. Onions contain antioxidants and anti-inflammatory compounds, such as quercetin, that contribute to heart health, immune function, and reduced risk of certain cancers.
Bell Pepper
Bell peppers are vibrant and colorful vegetables rich in vitamins A, C, and E. They also provide dietary fiber and are low in calories. Bell peppers are known for their antioxidant content, supporting healthy aging, and reducing the risk of chronic diseases.
Celery
Celery is a crunchy vegetable that adds texture and freshness to the dish. It is low in calories and high in water content, making it a hydrating option. Celery is a good source of vitamin K, potassium, and antioxidants, which support heart health, digestion, and overall well-being.
Tomatoes
Tomatoes are a juicy and flavorful ingredient that adds brightness to the dish. They are an excellent source of vitamin C, potassium, and lycopene, an antioxidant associated with various health benefits, including heart health and reduced risk of certain cancers.
Mozzarella Cheese
Mozzarella cheese provides a creamy and melty texture to the stuffed mushrooms. Opting for part-skim mozzarella reduces the fat content while still offering a good source of calcium and protein.
Olive Oil
Olive oil is a heart-healthy oil that provides monounsaturated fats and antioxidants. It adds richness to the dish while contributing to the absorption of fat-soluble vitamins and promoting overall cardiovascular health.
Related: Can’t get enough mushrooms? Try these delicious Turkey & Mushroom Tacos!
Tips for Prepping Your Cheesy Quinoa Stuffed Mushrooms:
- You can prepare the quinoa and vegetable filling ahead of time and store it in an airtight container in the refrigerator. When you’re ready to make the stuffed mushrooms, simply stuff the mushroom caps with the prepped filling and bake as directed. This way, you can have the filling ready to go, saving you time during the week.
- If you want to save even more time, you can partially assemble the stuffed mushrooms. Prepare the mushroom caps by removing the stems and brushing them with Italian dressing. Store the mushroom caps in an airtight container or a baking dish covered with plastic wrap in the refrigerator. Prepare the filling separately and store it in the refrigerator as well. When you’re ready to bake, spoon the filling into the mushroom caps and bake as directed. This method allows you to have the mushrooms prepped and ready to be filled, making the final steps quicker and more convenient.
- Another option is to assemble the stuffed mushrooms completely and freeze them. Place the stuffed mushrooms on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer them to a freezer-safe container or zip-top bag. When you’re ready to enjoy them, simply bake the frozen stuffed mushrooms in a preheated oven, adding a few extra minutes to the baking time until they are cooked through. This way, you can have a ready-to-bake freezer meal that you can pop in the oven whenever you need a quick and delicious meal.
- To make it even easier to grab and go, divide the prepared stuffed mushrooms into meal prep containers. Add some fresh greens or a side salad to complete the meal. This way, you’ll have individual servings of Cheesy Quinoa Stuffed Mushrooms that are ready to be reheated and enjoyed for lunches or dinners throughout the week.
Remember to store any prepped components, such as the filling or partially assembled mushrooms, in airtight containers in the refrigerator and consume within a few days for optimal freshness and food safety.
Let’s make these Cheesy Quinoa Stuffed Mushrooms!
Cheesy Quinoa Stuffed Mushrooms
Ingredients
- 1 teaspoon olive oil
- 1/2 sweet onion finely chopped
- 1 green bell pepper chopped
- 1 ribs celery finely chopped
- 2 cups baby spinach
- 2 to matoes chopped
- 1 cup quinoa rinsed
- 1 cup shredded part-skim mozzarella cheese
- 8 portabella mushroom caps stems removed
- 3 tablespoons Italian dressing
Instructions
- Preheat oven to 400ºF.
- Heat oil in large saucepan over medium low heat; add onions, peppers and celery, and cook 4 minutes or until softened, stirring occasionally. Add spinach and tomato. Cook 2 minutes, or until spinach wilts.
- Add quinoa and 1½ cups water. Increase heat to high and bring to a boil; stir. Reduce heat to low, cover and simmer 10 minutes, or until quinoa has softened. If quinoa is soft but all liquid has not been absorbed, strain. Gently stir in ½ cup cheese.
- Place mushrooms on 13 x 9” rimmed baking sheet; brush with vinaigrette. Spoon quinoa into mushrooms. Sprinkle each mushroom with 1 tablespoon of cheese
- Bake 10 minutes, or until cheese is melted and mushrooms are heated through
