Monday, June 24, 2013

Meatless Monday...Tomato, Feta, and Sausage Quinoa Stuffed Portabellas

These stuffed mushrooms are easy to make and they are so delicious! They make for a great light meal, just pair with a salad and you have a balanced vegetarian meal! I made these on the grill because it was hot out and didn’t want to turn the oven on, but they can be baked as well. They are flavorful and moist either way.

Quinoa cooks very quickly (within 12-15 minutes) making it a great quick cooking whole grain. Don’t forget to rinse it before cooking or it can have a bitter flavor (some boxed varities are pre-rinsed). I use cheese cloth, but a mesh strainer or similar works too! Quinoa has ~7 g protein per ½ cup serving, but pair it with the feta and veggie sausage and this meal is full of protein, making it a filling and satisfying meal. Not one for veggie sausage? Try chicken sausage instead for a lower fat option!

Tip: Make extra quinoa the meal before, and use the leftover quinoa in this recipe to cut down on cooking time.

Tomato and Feta Quinoa Stuffed Portabella Mushrooms
Makes 8 Mushrooms

8 large portabella mushroom caps
2 Tbsp olive oil
¼ cup balsamic vinegar.

1 cup quinoa
2 cups water or low sodium vegetable broth

1 Tbsp olive oil
1 tsp minced garlic
1 tomato, chopped
¼ cup scallions, thinly sliced
½ cup feta cheese
2 Italian style vegetable sausages

  1. Marinate the mushrooms in the olive oil/balsamic vinegar for at least 20 minutes.
  2. Combine quinoa and water in a saucepan. Bring to a boil. Reduce to simmer and cover. Cook for ~15 minutes until the water is absorbed. Fluff with a fork.
  3. Add olive oil to frying pan and sauté garlic for ~1 minute. Add vegetable sausage and cook until thoroughly heated.
  4. Remove from heat and combine with quinoa, tomato, scallions, and feta cheese.
  5. Fire up the grill, once pre-heated cook the mushrooms for 3-5 minutes per side, until soft.
  6. Remove from heat, stuff with ½ cup quinoa mixture and place back on the grill, covered for additional 5 minutes.

Nutrition Facts: 1 Stuffed Mushroom
200 calories, 9 g fat (2g saturated), 21 g carbohydrate, 4 g fiber, 10 g protein, 270 mg sodium

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