When it comes to healthy eating, mushrooms and quinoa are two ingredients that often come up. They are considered superfoods and have a wide range of benefits for your health. But what happens when you combine them? In this article, we will be looking at the nutritional value of quinoa-stuffed mushrooms per 100g.
What are Quinoa-Stuffed Mushrooms?
Quinoa-stuffed mushrooms are a dish made by stuffing mushroom caps with cooked quinoa and other ingredients such as vegetables, meat, or cheese. They are often served as a vegetarian or gluten-free meal and can be a great source of protein, fiber, and other essential nutrients.
Nutrition Facts of Mushrooms
Mushrooms are low in calories and contain a good amount of fiber, protein, and minerals such as potassium, selenium, and copper. They are also a natural source of Vitamin D, which is essential for healthy bones and immune system function.
Per 100g of mushrooms, the following is the nutritional breakdown:
- Calories: 22
- Protein: 3.1g
- Fat: 0.3g
- Carbohydrates: 3.3g
- Fiber: 1g
- Sugar: 1.7g
Nutrition Facts of Quinoa
Quinoa is a grain that is gluten-free and has a high protein content. It also contains all the essential amino acids that are needed for muscle growth and repair. Quinoa is also a good source of fiber, iron, magnesium, and phosphorus.
Per 100g of quinoa, the following is the nutritional breakdown:
- Calories: 368
- Protein: 14.1g
- Fat: 6.1g
- Carbohydrates: 64.2g
- Fiber: 7g
- Sugar: 0.9g
Nutrition Facts of Quinoa-Stuffed Mushrooms
When you combine the nutritional value of both mushrooms and quinoa, you get a dish that is high in protein, fiber, and other essential nutrients.
Per 100g of quinoa-stuffed mushrooms, the following is the nutritional breakdown:
- Calories: 94
- Protein: 4.8g
- Fat: 2.2g
- Carbohydrates: 14.7g
- Fiber: 1.8g
- Sugar: 1.5g
Benefits of Quinoa-Stuffed Mushrooms
There are many benefits to eating quinoa-stuffed mushrooms. Some of them are:
- High in protein: The combination of quinoa and mushrooms creates a dish that is high in protein, which is essential for muscle growth and repair.
- Low in calories: Quinoa-stuffed mushrooms are low in calories, which makes them a great option for anyone trying to lose weight or maintain a healthy weight.
- Gluten-free: Quinoa-stuffed mushrooms are gluten-free, which makes them a great option for people with gluten allergies or sensitivities.
- Vegetarian: If you are looking for a vegetarian meal, quinoa-stuffed mushrooms are a great option. The high protein content of quinoa and mushrooms makes the dish filling and satisfying.
- Good source of fiber: Quinoa-stuffed mushrooms are a good source of fiber, which is essential for digestive health and can help lower cholesterol levels.
How to Make Quinoa-Stuffed Mushrooms
Here is a simple recipe you can follow to make quinoa-stuffed mushrooms:
Ingredients:
- 8 large mushrooms, stems removed
- 1 cup cooked quinoa
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 1/2 cup chopped spinach
- 1/4 cup crumbled feta cheese
- 1 clove garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F.
- Grease a baking dish with cooking spray and set aside.
- In a large skillet, heat the olive oil over medium-high heat.
- Add the onion, bell pepper, and garlic and sauté until the vegetables are soft and tender.
- Add the cooked quinoa and spinach to the skillet and stir until well combined.
- Season with salt and pepper to taste.
- Spoon the quinoa mixture into the mushroom caps and place them in the prepared baking dish.
- Sprinkle the crumbled feta cheese on top of each mushroom.
- Cover the baking dish with foil and bake for 15-20 minutes.
- Remove the foil and bake for an additional 5-10 minutes or until the cheese is melted and bubbly.
FAQs
1. Are quinoa-stuffed mushrooms gluten-free?
Yes, quinoa-stuffed mushrooms are gluten-free, which makes them a great option for people with gluten allergies or sensitivities.
2. Can I make quinoa-stuffed mushrooms ahead of time?
Yes, you can prepare the quinoa mixture and stuff the mushrooms ahead of time. Store them in an airtight container in the refrigerator until you are ready to bake them.
3. How do I know when the quinoa-stuffed mushrooms are done?
The quinoa-stuffed mushrooms are done when the mushrooms are tender and the cheese is melted and bubbly.
4. Can I add meat to the quinoa-stuffed mushrooms?
Yes, you can add cooked ground beef, turkey, or chicken to the quinoa mixture before stuffing the mushrooms.
5. Are quinoa-stuffed mushrooms high in calories?
No, quinoa-stuffed mushrooms are low in calories, which makes them a great option for anyone trying to lose weight or maintain a healthy weight.
6. Can I use a different type of cheese?
Yes, you can use any type of cheese you like. Goat cheese and Parmesan cheese are great options.
7. Can I freeze quinoa-stuffed mushrooms?
Yes, you can freeze quinoa-stuffed mushrooms for up to 3 months. To reheat, bake in the oven at 375°F for 20-25 minutes.
8. Can I use a different type of mushroom?
Yes, you can use any type of mushroom you like. Portobello mushrooms are a great option because they are large and can hold more filling.
9. Are quinoa-stuffed mushrooms vegan?
No, quinoa-stuffed mushrooms are not vegan because they contain feta cheese. However, you can omit the cheese or use a vegan cheese alternative.
10. Can I add other vegetables to the quinoa mixture?
Yes, you can add any vegetables you like to the quinoa mixture. Some good options include chopped tomatoes, zucchini, or broccoli.
Conclusion
Quinoa-stuffed mushrooms are a healthy, nutritious, and delicious meal that is easy to make. They are gluten-free, vegetarian, and low in calories, which makes them a great option for anyone trying to eat a healthy diet. With the right combination of ingredients, quinoa-stuffed mushrooms can be a satisfying meal that will leave you feeling full and energized.
