Quinoa with Tempeh and Shiitake Mushrooms

Quinoa with Tempeh and Shiitake Mushrooms

Active Time: 20 minutes | Total Time: 20 minutes

Serves:

Calculate

Added by Healing Gourmet
on April 18, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Rinse quinoa as instructed on package.
In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil.
Cover the saucepan and simmer the quinoa over low heat until the water has been absorbed, about 15 minutes. Set aside.
Meanwhile, heat half of the oil in a medium safe nonstick pan until shimmering. Add the onions and cook 2 minutes. Add the mushrooms and cook for 6 minutes. Drain and set aside.
Return the pan to the stove over medium heat and add remaining oil. When shimmering, add tempeh cubes and tamari. Sauté, stirring, about 4 minutes to heat through.
Mix quinoa, mushrooms and tempeh in a medium bowl and stir to combine.
Serve.

The Benefits

*Excellent Source of: Magnesium, Protein, Vitamin B6, Folate, Riboflavin, Phosphorous, Manganese
*Good Source of: Fiber, Iron, Potassium, Zinc, Copper, Thiamin, Niacin
*Preferences: Low Cholesterol, Low Sugars, No Citrus, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Tubers

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 14.08

Calories: 313

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	11.5 g	*
Saturated Fat	4.4 g	*
Monosaturated Fat	2.9 g	*
Polyunsaturated Fat	3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	179 mg	*
EPA, DHA	0 mg, 20 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	37.1 g	*
Sugars	1.6 g	*
Fiber	4.1 g	*
Protein	18 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	6.6 IU	0%
Vitamin C	2.4 mg	4%
Vitamin D	0 IU	0%
Vitamin E	1 IU	3%
Vitamin B6	0.4 mg	20%
Vitamin B12	0.08 mcg	1%
Vitamin K	0.14 mg	0%
Folate	99.6 mcg	25%
Niacin	2.8 mg	14%
Riboflavin	0.4 mg	24%
Thiamin	0.22 mg	15%
MINERALS
Calcium	83.2 mg	8%
Copper	0.36 mg	18%
Iron	3.5 mg	19%
Magnesium	136.3 mg	34%
Manganese	1.7 mg	85%
Phosphorous	372.4 mg	37%
Potassium	575.3 mg	16%
Selenium	4.7 mcg	7%
Sodium	514.7 mg	21%
Zinc	2.4 mg	16%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	3.7 mcg
Beta-cryptoxanthin	0.43 mcg
Lutein + zeaxanthin	70.6 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

Rating & Reviews

Write your own

There are no reviews yet