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Need dinner in a hurry? Make it a delicious and healthy one with my easy quinoa kale & mushroom skillet. It is vegan, gluten- free, high in protein, and both fast and easy 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), super easy 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 a pseudograin because 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 between US Customary (volume) and Metric (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 directions 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!
Related Recipes
Related Recipes
Quinoa Kale & Mushroom Skillet (High Protein, Vegan)
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
Instructions
- 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!
Nutrition
Delicious
I added edamame beans for colour and more protein.
Also added more spices to count towards 30 plants
On serving sprinkled on hemp hearts for yet more protein and added some kimchi.
Thanks for recipe
.
S
Ooh, that sounds great, S! I live the sound of all of your additions 😍
So happy I found this recipe! I was wanting a speedy, nourishing, one dish meal with just a few ingredients. This recipe was the first result when I typed into Google – mushrooms quinoa and kale. I didn’t have stock so I added all my flavours to the oil at the start – oregano, fresh garlic, fresh ginger and cumin. And then used water in place of stock. Tweaked it with salt and pepper at the end and it’s perfect! A delicious bowl of superfoods!
Linda, I am delighted you found, tried and enjoyed the recipe! 😊 so smart to add the seasonings at the beginn8ng as you did to maximize their flavor. Kudos!
Can I use carrots as a substitute for bell pepper?
Hi Nicole,
Yes, that should work. Perhaps shred the carrot.
I had carrots on hand so I tossed these in as well. But YUM! This is my new favorite way to cook!! I topped my food off with teriyaki hoisin sauce and it was perfect.
That sounds great, Alicia!
I made this with some frozen spinach and other random vegetables on hand and it is simply perfect!
Camilla, I have made this at least 3 dozen times since you originally posted it. Just wanted you to know that it has been a staple in my cooking repertoire all this time! Thanks for making meals easier and healthier.
I knew I had to make this when i saw you combined some of my favorite foods… its great! Easy, delciious, healthy What more could anyone want?
I made this last night with a homemade mushroom broth I had…worked beautifully. I must say, this is the easiest dish to prepare…perfect for after work. And it is positively delicious! My husband looked at me like I was nuts when I embarked on cooking a new dish after work..he was very pleasantly surprised and enthusiastic about the flavors. Thanks so much!
Yay, Christine, I’m so glad you both tried it and like it!
Thanks, Tracy!
I think I must have been delirious–a smoothie would have been perfectly fine! 🙂
Hi Christine!
Absoultely, vegetable broth will work perfectly here; I’m going to go back in and write that as an option (since I had labeled this as vegetarian). It’s really filling and satisfying. Cozy all the way.
I with chicken broth instead of vegetable stock since I like meatless meals but I am not vegan. It is a super way to get protein and a yummy dinner with ease!. Thank you for sharing! – Christine
So glad you like it, Jenny!
Hi Camilla, this is a wonderful and so easy recipe! I have made it more than once with other vegetables in the veg drawer that needed to be used up. So great!