Mushroom quinoa pilau

I recently reintroduced mushrooms after removing them for SIBO treatment and am so happy to have them back in my life! They have such an amazing flavour all of their own and are good sources of B vitamins, chromium and selenium and offer modest amounts of protein. I’ve used oyster, wood ear and shiitake mushrooms in this recipe, if you’re on a low FODMAP diet swap the shiitake for shimeji mushrooms, or just omit the shiitake mushrooms.

Quinoa is a seed that I love as an alternative to rice and other grains – it’s gluten free, a complete source of all amino acids (protein), it’s also rich in fibre, B vitamins, manganese, magnesium and other trace minerals. Quinoa doesn’t have a great flavour on it’s own, so it’s important to rinse it thoroughly before cooking and I also cook it in a broth or stock. I’ve used an amazing mushroom broth in this recipe by Nutra Organics. You don’t have to use this brand for the broth, but I’d highly recommend it for the flavour and the health benefits.

I’ve used goats cheese, but it’s also lovely with a fried egg on top. You could always replace the goats cheese with a vegan cheese (a nut based cheese) to make this vegan.Mushroom and quinoa pilaf 2

Serves 3-4

You’ll need:

  • 150g mushrooms sliced (I used oyster, wood ear and shiitake)
  • 1 cup quinoa washed
  • 4 teaspoons of Nutra Organics Immune Wellbeing vegetable broth combined with 2 cups of boiling water to make a broth / stock
  • 2 zucchinis chopped
  • 2 green onions sliced
  • 1/2 cup of goats feta to crumble on top OR a fried egg placed on each serve
  • 1/4 teaspoon of sea salt
  • 1/4 teaspoon of pepper
  • 1 tbsp light olive oil

Method:

Place quinoa and broth in a saucepan, bring to the boil then turn down heat to a low simmer for 10 minutes. Set aside.

In a larger saucepan / frypan add the olive oil on a medium heat, add the zucchini, salt and pepper and saute for about 3 minutes, add the mushrooms and cook for 30 seconds, add the spring onion cook for a further 30 seconds, then add the quinoa and combine all ingredients, stirring for a further minute. Serve in bowls and top with crumbled feta or an egg.

Yours in health,

Meredith x

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Spiced Quinoa Pilaf

This creation was inspired by a dish I ate in Bali, it was so simple but full of flavour so I had to re-create it. It’s simple to make and cooks in one pan. Containing anti-inflammatory turmeric, antioxidant-rich chilli and quinoa which is full of protein, it is full of nutrients. The spices, chilli, garlic and coriander give it a middle-eastern inspired flavour.

Spiced quinoa pilaf

You’ll need:

2.5 cups of washed quinoa

1/2 teaspoon of coriander seeds ground

1/2 heaped teaspoon of turmeric

1/4 teaspoon of cardamon seeds ground

2 tablespoons of rice bran oil

1 red capsicum sliced into thin strips

2 long red chillies sliced very finely (include the seeds if you like it hot)

2 scallions sliced

3 large garlic cloves minced

1 cup coriander leaves to garnish

2 tablespoons of toasted pine nuts to garnish

1 litre of vegetable stock

Method:

In a large deep saucepan, heat the oil, then add the spices, chilli and garlic, saute until garlic is fragrant (about 1 minute).

Add the quinoa to the pan and saute with the garlic and spices for about 1 minute. Add the stock and stir through the quinoa. Add the capsicum, chilli and half the scallions, mix well then cover the pan with a lid and simmer for 20 minutes.

After 20 minutes the liquid should be absorbed and the pilaf ready to serve. Serve garnished with remaining scallions, coriander and pine nuts.

 

Yours in health,

Meredith