Introduction:
Embrace the essence of wholesome eating with this Warm Quinoa, Spinach, and Shiitake Salad. A treasure trove of nutrients, this dish combines the nutty flavors of quinoa with the earthy essence of shiitake mushrooms and the fresh vibrancy of spinach. Adorned with an assortment of vegetables and herbs, it serves as a hearty meal that nourishes the body and delights the palate.
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 2 cups fresh spinach leaves
- 1 cup shiitake mushrooms, sliced
- 1/2 cup diced red bell pepper
- 1/4 cup finely chopped red onion
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Fresh herbs (e.g., parsley or cilantro), for garnish
- Salt and pepper to taste
Nutritional Profile (Per Serving):
- Calories: 226 kcal
- Carbohydrates: 18g
- Protein: 5g
- Fat: 15g
- Fiber: 2g
Nutrient Highlights:
- Vitamin K: 147.56% of daily needs
- Vitamin A: 65.04% of daily needs
- Manganese: 52.94% of daily needs
- Vitamin C: 45.6% of daily needs
Recipe Highlights:
- Healthy fats from olive oil contribute to cardiovascular health.
- Quinoa provides a fulfilling whole grain base, rich in protein and fiber.
- Spinach and shiitake mushrooms offer a powerhouse of vitamins and minerals.
- The dish is naturally flavored with balsamic vinegar and fresh herbs for an aromatic finish.
Preparation:
- Rinse Quinoa: Begin by rinsing the quinoa under cold water to remove its natural coating, saponin, which can be bitter.
- Cook Quinoa: In a saucepan, bring water or vegetable broth to a boil. Add quinoa, reduce heat, cover, and simmer for about 15 minutes or until all liquid is absorbed. Fluff with a fork and set aside to cool slightly.
- Sauté Mushrooms: Heat olive oil in a skillet over medium heat. Add sliced shiitake mushrooms and sauté until they are soft and browned, about 5-7 minutes. Season with salt and pepper.
Assembly:
- In a large bowl, combine the warm quinoa with fresh spinach leaves. The warmth from the quinoa will gently wilt the spinach.
- Add the sautéed shiitake mushrooms, diced red bell pepper, and chopped red onion.
- Drizzle with olive oil and balsamic vinegar, then toss everything together until well combined. Season with salt and pepper to taste.
Serving:
Serve the salad warm, garnished with fresh herbs for an extra pop of flavor and color. This dish makes for a satisfying meal that’s both nutrient-rich and flavorful, perfect for any time of the year.
Pro Myco-Tip:
Shiitake mushrooms not only add a depth of flavor with their umami profile but also bring a host of health benefits, including supporting immune function. To maximize their benefits, ensure they are well-cooked to make their nutrients more bioavailable.
Enjoy this Warm Quinoa, Spinach, and Shiitake Salad as a testament to the delicious possibilities of healthy eating, where every bite is a step towards wellness.
