What is Mushrooms Quinoa?
Mushrooms quinoa is a healthy dish made of sautéed mushrooms and quinoa, a whole grain that is high in protein and fiber. Mushrooms are low in calories but high in nutrients like B vitamins, copper, potassium, selenium and antioxidants.According to Wikipedia, Mushrooms are the fleshy, spore-bearing fruiting bodies of fungi, typically produced above ground on soil or on its food source.
Quinoa is a nutritious grain that is high in protein and fiber, containing 8 grams of protein and 5 grams of fiber per cup. It is also a good source of manganese, magnesium, phosphorus and several B vitamins. Quinoa is gluten-free, so it can be enjoyed by those on a gluten-free diet. This healthy and hearty dish combines the nutrition of mushrooms and quinoa for a satisfying meal. Mushrooms quinoa can be seasoned in many ways, such as with garlic and herbs, tamari or balsamic vinegar, and served as a side dish or main course.
Nutritional Value of Mushrooms Quinoa
Mushrooms quinoa is a nutritious dish that provides many vitamins, minerals and other beneficial nutrients.
Protein: Mushrooms contain about 2 grams of protein per cup, while quinoa contains 8 grams per cup. They provide all nine essential amino acids that our body needs.
Fiber: Mushrooms have about 1 gram of fiber per cup, and quinoa has 5 grams of fiber per cup. Fiber aids digestion, helps keep you full and maintains bowel regularity.
B Vitamins: Mushrooms and quinoa both provide B vitamins like riboflavin, folate, thiamine and pantothenic acid which help convert food into energy and play an important role in the nervous system and brain health.
Selenium: Mushrooms contain about 14% of your daily need for selenium per cup. Selenium is an antioxidant that works with vitamin E to protect cells from damage and may help reduce the risk of certain types of cancer.
Copper: Mushrooms and quinoa are good sources of copper, containing about 25% of your daily need per cup. Copper helps absorb and transport iron in the body, and is important for red blood cell production.
| Nutrient | Mushrooms, 1 cup | Quinoa, 1 cup cooked |
|---|---|---|
| Calories | 15 | 222 |
| Carbohydrates | 2.2 g | 39.4 g |
| Protein | 2.2 g | 8.1 g |
| Fiber | 0.7 g | 5.2 g |
| Riboflavin | 0.2 mg | 0.2 mg |
| Niacin | 3.6 mg | 1.1 mg |
| Folate | 16 mcg | 118 mcg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Iron | 0.4 mg | 2.8 mg |
| Magnesium | 9 mg | 118 mg |
| Phosphorus | 84 mg | 281 mg |
| Potassium | 318 mg | 318 mg |
| Zinc | 0.5 mg | 2 mg |
| Selenium | 9.9 mcg | 23.7 mcg |
| Copper | 0.3 mg | 0.6 mg |
According to Wikipedia, copper is essential for the proper growth, development, and maintenance of bone, connective tissue, brain, heart, and many other body organs. Copper is important for the absorption and transport of iron in the body.
In summary, mushrooms quinoa is a healthy and balanced dish that provides a variety of vitamins, minerals and nutrients to promote overall health and well-being. Consuming this nutritious dish regularly may help reduce the risk of disease and improve vitality.
Health Benefits of Mushrooms Quinoa
Mushrooms quinoa provides many health benefits due to the nutritional properties of mushrooms and quinoa.
Heart health: Mushrooms contain compounds that may help lower high cholesterol levels. The fiber, potassium, vitamin C and magnesium in quinoa can help lower blood pressure and decrease the risk of heart disease. According to the American Heart Association, eating quinoa regularly can help improve cardiovascular health and reduce heart disease risk.
Weight management and blood sugar control: The fiber and protein in mushrooms quinoa promote satiety and may aid weight loss. Mushrooms contain compounds that can help regulate the production and use of insulin, controlling glucose levels in the blood.
Reduced inflammation: Mushrooms contain anti-inflammatory antioxidants that may help reduce chronic inflammation in the body. Quinoa is also high in antioxidants that have anti-inflammatory effects. Consuming mushrooms quinoa regularly can help prevent or mitigate inflammation-related diseases.
Improved immunity: Mushrooms,according to Wikipedia, contain certain polysaccharides and other compounds that may improve immune function. Quinoa provides nutrients like zinc, iron, Vitamin C and Vitamin E which support the immune system. Studies show that mushroom and quinoa intake can significantly enhance immunity.
| Health Benefits | Mushrooms | Quinoa |
|---|---|---|
| Heart Health | ü | ü |
| Blood Sugar Control | ü | ü |
| Healthy Weight | ü | ü |
| Reduced Inflammation | ü | ü |
| Immune Support | ü | ü |
| Digestive Health | ü | ü |
| Bone Health | ü | ü |
| Antioxidants | ü | ü |
Improved digestion and gut health: Mushrooms are prebiotics that feed the good bacteria in your gut. Quinoa is high in fiber which promotes regularity, healthy digestion and optimal gut flora. Eating mushrooms quinoa can improve digestive health, enhance gut immunity and reduce gastrointestinal disorders.
Bone health: Mushrooms contain vitamin D which is essential for bone health and preventing conditions like osteoporosis. Quinoa provides manganese, phosphorus, magnesium and folate that are important for bone formation and strength.
In summary, mushrooms quinoa provides a variety of health benefits through the nutrients and compounds found in mushrooms and quinoa. Regular consumption of this nutritious dish can help boost your immunity, improve heart health, control blood sugar, promote digestion, strengthen bones and more. Overall, it contributes to health, wellness and longevity.
Delicious Recipes with Mushrooms Quinoa
Here are some delicious and nutritious mushroom quinoa recipes to try:
Garlic Mushroom Quinoa:
Ingredients:
– 2 cups cooked quinoa
– 8 oz cremini mushrooms, sliced
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– 1/2 teaspoon dried thyme
– Salt and pepper to taste
– 2 tablespoons chopped parsley
Instructions:
1. Cook the quinoa according to package directions. Set aside.
2. Heat the olive oil in a skillet over medium heat. Add the mushrooms, garlic, thyme, salt and pepper. Cook, stirring occasionally, until the mushrooms are softened, about 5 minutes.
3. Add the cooked mushrooms to the quinoa. Stir to combine and mix well. Garnish with parsley if desired.
Mushroom Quinoa Bolognese:
Ingredients:
– 1 pound ground turkey or beef
– 1 onion, diced
– 3 carrots, grated
– 3 cloves garlic, minced
– 8 oz mushrooms, chopped
– 1 (28 oz) can crushed tomatoes
– 2 cups cooked quinoa
– 1/2 cup basil, chopped
– Parmesan cheese
Instructions:
1. Cook the ground meat in a large pot over medium heat until browned. Transfer to a plate and set aside.
2. Add the onion, carrot, and garlic to the pot and cook, stirring occasionally, until the vegetables are tender, about 10 minutes.
3. Add the mushrooms and cook, stirring occasionally, until the mushrooms release their liquid, about 5 minutes.
4. Add the crushed tomatoes, cooked quinoa, browned ground meat, and 1 cup water. Bring to a boil, then reduce the heat and simmer for 10 minutes.
5. Remove from the heat and stir in the basil. Serve topped with parmesan cheese.
According to Wikipedia, quinoa contains high amount of proteins which makes it a staple food for NASA astronauts. Mushroom quinoa recipes like the ones above provide complete nutrition and are ideal for people on special diet plans. These tempting dishes showcase the deliciously healthy combination of mushrooms and quinoa. Enjoy!
