Need dinner in a hurry? Make it a satisfying and nourishing one with my straightforward quinoa kale & mushroom skillet. It is vegan, gluten- free, high in protein, and both fast and straightforward to make.
Sometimes new foods and food trends come along that do not seem worth the time and effort to try–even once. Quinoa is not one of those trends.
Quinoa is something of a wonder ingredient: a complete plant protein, flavorful, versatile, and, perhaps most importantly (if you you are trying to get a meal on the table before you resort to eating your shirt), especially straightforward to make.
You can make it is a side dish (like rice), but it can also be used as the anchor for a high protein meatless meal that take under 30 minutes to prepare in a single skillet. Hurrah!
What is Quinoa?
Quinoa is a grain–sort of. Botanically speaking, it is a seed, but it often referred to as apseudograinbecause it can be used much like grains. It is considered a superfood, of sorts, because it is::
- packed with vitamins and minerals
- gluten-free
- a complete protein (contains all nine essential amino acids)
- high in fiber
- high in antioxidants
Recipe Benefits
- High protein (15 grams protein per serving)
- High fiber (9 grams fiber per serving)
- Vegan (egg-free, dairy-free)
- Gluten-free
- Oil-free option
- Ready in under 30 minutes
- Frugal
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.
- olive oil (or use water or broth to make the dish oil-free)
- onion
- bell pepper (orange, yellow, or red)
- white or cremini mushrooms
- quinoa (white quinoa, red quinoa, black quinoa, or tricolor quinoa)
- low-sodium vegetable broth
- kale (curly kale or lacinato kale)
- alt and freshly cracked black pepper
Step by Step Instructions
Note that the complete instructions are also in the recipe card below.
- In a large skillet, heat the oil over medium-high heat. Add the onion and bell pepper; cook and stir for 5 minutes.
- Add the mushrooms; cook and stir for 3 minutes longer.
- Add the quiona and broth to the skilet. Bring to a boil over high heat. Reduce heat to medium-low, cover and simmer, 14 to 15 minutes, or until most (but not all) of the liquid is absorbed. Remove from heat.
- Stir in the kale. Cover and let stand until liquid is absorbed.
- Season to taste with salt and pepper. Serve!
Quinoa Kale & Mushroom Skillet (High Protein, Vegan)
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Servings: 3 main dish serving
Ingredients
- 1 tablespoon olive oil
- 1 medium onion chopped
- 1 medium bell pepper orange, yellow, or red, chopped
- 16 ounces white or cremini mushrooms trimmed, quartered
- 1 cup quinoa rinsed and drained
- 2 cups low-sodium vegetable broth
- 4 packed cups torn kale bite-size pieces, tough stems removed
- fine sea salt and freshly cracked black pepper to taste
Method
- In a large skillet, heat the oil over medium-high heat. Add the onion and bell pepper; cook and stir for 5 minutes.
- Add the mushrooms; cook and stir for 3 minutes longer.
- Add the quiona and broth to the skilet. Bring to a boil over high heat. Reduce heat to medium-low, cover and simmer, 14 to 15 minutes, or until most (but not all) of the liquid is absorbed. Remove from heat.
- Stir in the kale. Cover and let stand until liquid is absorbed.
- Season to taste with salt and pepper. Serve!
