Sautéed Mushroom Quinoa

Ingredients

• 170 g (1 cup)quinoa, uncooked
• 480 ml (2 cups)vegetable stock or water
• 15 ml (1 tablespoon)olive oil
• 1 largeshallot, or ½ small onion, finely chopped
• 2 clovesgarlic, minced
• 450 g (1 pound)cremini mushrooms, cleaned and sliced
• 1 teaspoon dried or 1 tablespoon freshthyme
• ½ teaspoon, or to tastesalt
• ¼ teaspoonblack pepper, freshly ground
• 2 tablespoonsfresh parsley, chopped
• 1 tablespoon (optional)soy sauce or tamari
• 1 tablespoon (optional)balsamic vinegar
• 1 pinch (optional)red pepper flakes

Instructions

1. 1

   Rinse the quinoa

   Put the uncooked quinoa in a fine-mesh sieve and rinse under cold running water for 30–60 seconds, moving the grains around with your fingers. Drain well.

2. 2

   Cook the quinoa

   Combine the rinsed quinoa and vegetable stock or water in a medium saucepan. Bring to the boil over medium-high heat, then cover, reduce the heat to low and simmer for 15 minutes without lifting the lid.

3. 3

   Rest the quinoa

   Turn off the heat after 15 minutes and leave the quinoa covered for a further 5–10 minutes so the steam can finish cooking it and the remaining liquid can absorb.

4. 4

   Fluff the grains

   Remove the lid and gently fluff the quinoa with a fork. Set it aside, partially covered, to keep warm.

5. 5

   Prepare the ingredients

   While the quinoa cooks and rests, finely chop the shallot or onion, mince the garlic, clean and slice the mushrooms, and chop the parsley.

6. 6

   Soften the shallot

   Heat the olive oil in a large frying pan over medium heat. When it shimmers, add the shallot and cook, stirring occasionally, for 3–4 minutes until softened and translucent.

7. 7

   Add garlic and thyme

   Add the garlic and dried thyme, if using dried, and sauté for about 1 minute until fragrant. Take care not to let the garlic burn.

8. 8

   Brown the mushrooms

   Raise the heat slightly to medium-high and add the sliced mushrooms in an even layer, working in batches if needed to avoid crowding. Cook undisturbed for 3–5 minutes to start browning them.

9. 9

   Finish cooking mushrooms

   Stir the mushrooms and continue cooking, stirring occasionally, for another 5–7 minutes until browned, tender and reduced in size. Season with salt and black pepper during the last few minutes.

10. 10

    Add optional flavourings

    If using, stir in the soy sauce or tamari, balsamic vinegar and red pepper flakes. Cook for 1 minute, scraping up browned bits from the pan; add fresh thyme now if using it.

11. 11

    Combine with quinoa

    Add the fluffed quinoa to the pan and stir gently until evenly mixed with the mushrooms and coated in the pan flavours. Heat for a minute or two if needed.

12. 12

    Stir in parsley

    Turn off the heat and stir in the chopped parsley. Taste and adjust the seasoning if needed.

13. 13

    Serve straight away

    Serve immediately as a main course or side dish.

What is sautéed mushroom quinoa?

Quinoa is a seed cooked and served much like a grain, and it has long been a staple food in the Andes. This version brings it together with browned mushrooms, aromatics and herbs for a simple, savoury dish.

The method keeps the quinoa separate and fluffy while giving the mushrooms time to brown. Stock, thyme and parsley build flavour without making the dish complicated.

Nutrition and macros by portion

The nutrition label shows one serving as written: 400 calories, 15g protein, 0g carbs, 0g fat.

Quinoa provides most of the carbohydrates and contributes protein, while olive oil supplies much of the fat. Mushrooms add some protein, and the optional soy sauce or tamari also contributes salt. For a balanced plate, serve a portion with a generous side of vegetables.

Choosing the ingredients

Quinoa: White or tri-colour quinoa both work here. Rinsing it well before cooking helps remove its natural coating, which can taste bitter.

Mushrooms: Cremini, also sold as baby bellas, bring an earthy flavour and hold their shape as they cook. A mixture of mushrooms can also be used.

Stock: Vegetable stock gives the quinoa a more savoury base than water. A low-sodium version makes it easier to adjust the final seasoning.

Getting fluffy quinoa

Covered simmer: Once the pan reaches a boil, lower the heat and keep the lid on for the full 15 minutes. Lifting it lets steam escape, which can interfere with even cooking.

Resting time: Leave the quinoa covered off the heat for 5–10 minutes after simmering. Fluff it gently with a fork before combining it with the mushrooms.

Browning the mushrooms

Give them room: Spread the mushrooms across the pan and cook them in batches if they do not fit in a fairly even layer. Crowding makes it harder for moisture to escape and for the mushrooms to brown.

Wait before stirring: Leave them alone for the first 3–5 minutes, then stir and continue cooking for 5–7 minutes. They are ready when tender, browned and noticeably reduced.

Building the flavour

Aromatics: Cook the shallot until soft before adding the garlic and dried thyme. The garlic needs only about a minute to become fragrant, so keep an eye on it.

Optional additions: Soy sauce or tamari brings extra savouriness, while balsamic vinegar adds a tangy-sweet note. Add either, along with any pepper flakes, near the end of the mushroom cooking.

Serving ideas

As a main: Serve it warm on its own or alongside a crisp green salad. Parsley stirred in at the end gives the earthy mushrooms a fresh finish.

As a side: Pair it with roasted vegetables or a simple cooked protein. Taste before serving, as the amount of salt needed depends partly on the stock and any soy sauce used.

Recipe notes & tips

• Rinse the quinoa thoroughly unless the packaging says it is pre-rinsed.
• Drain the rinsed quinoa well so you do not add excess water to the saucepan.
• Keep the quinoa covered throughout its 15-minute simmer.
• Cook the mushrooms in batches if the pan is crowded.
• Add salt gradually if your stock or soy sauce is already salty.
• Stir in the parsley after turning off the heat to keep its flavour fresh.

Variations

• Use mixed mushrooms: Combine cremini with shiitake or oyster mushrooms for a range of earthy flavours.
• Add tamari: Use it instead of soy sauce for the optional savoury boost.
• Include balsamic: Stir it in with the mushrooms for a tangy, slightly sweet edge.
• Bring gentle heat: Add the optional pinch of red pepper flakes with the other flavourings.
• Choose fresh thyme: Use 1 tablespoon of fresh thyme leaves in place of 1 teaspoon dried thyme.

Common mistakes to avoid

• Skipping the rinse: Unrinsed quinoa can taste bitter; rinse it under cold water for 30–60 seconds.
• Lifting the lid: Escaping steam can interrupt cooking; keep the saucepan covered during the full simmer.
• Stirring too soon: The mushrooms need 3–5 undisturbed minutes to begin browning; let them sit before stirring.
• Overcrowding the pan: Crowded mushrooms release moisture without browning as well; cook them in batches.
• Burning the garlic: It can turn bitter; sauté it for about 1 minute and watch it closely.

How to store

Cool leftovers and refrigerate them in an airtight container for up to 3 days. Reheat in a frying pan or microwave until piping hot, adding a small splash of water if the quinoa seems dry.

Frequently asked questions