This mushroom garlic quinoa is the perfect combination of earthy mushrooms, aromatic garlic, soy sauce and nutty quinoa, creating a dish that’s both satisfying and delicious.
Garlic mushroom quinoa is a trifecta of earthy and nutritious ingredients that come together in a hearty and flavorful side dish or plant-based entrée. Ginger, garlic, sesame oil and soy sauce add umami flavor with very little effort.
If you are attempting to increase your fiber and low-fat protein intake by consuming more whole-grain foods, quinoa is your ticket to success. One cup of cooked quinoa contains 5.2 grams and 8.1 grams of dietary fiber and protein, respectively. In addition, it contains high levels of folate.
As much as I enjoy brown rice dishes such as cilantro brown rice or brown rice pilaf with orzo, I don’t always have time to wait 45 minutes while the brown rice cooks. Quinoa, on the other hand, takes a mere 20 minutes to cook.
Ingredients for mushroom garlic quinoa
- QUINOA: I used white quinoa. This recipe can be made with tricolor, red or black quinoa.
- MUSHROOMS: Thinly sliced crimini mushrooms. I suggest buying whole mushrooms, then slicing them yourself. Pre-sliced mushrooms tend to be dried out.
- GINGER AND GARLIC: Use large garlic cloves and fresh ginger root. Both can be found in the produce section of any grocery store. Don’t skimp on the garlic!
- BROTH: Use your favorite vegetable broth. If using low-salt broth, you may need to adjust the seasonings (soy sauce) to balance the flavors.
- SOY SAUCE: Soy sauce adds a bit of umami flavor to the quinoa.
- OIL: Use avocado oil or another neutral oil to sauté the garlic, ginger and mushrooms. Add a teaspoon of sesame oil to flavor the mushrooms.
See recipe card below for full ingredients list & recipe directions.
Substitutions and Additions
▪️ QUINOA: If you don’t have quinoa on hand, make this side dish with brown rice, farro, couscous or sorghum.
▪️ MUSHROOMS: I don’t recommend substituting the crimini mushrooms with white mushrooms. White mushrooms have a distinctly milder flavor than crimini. For a more robust flavor, try a half-and-half mixture of crimini and shiitake mushrooms.
▪️ SOY SAUCE: For a gluten-free dish, substitute the soy sauce with tamari. For soy-free, use liquid aminos or coconut aminos.
▪️ HERBS: Fresh herbs, such as parsley, cilantro, or basil, can add some freshness and brightness to the dish. Chop some up and add them to the quinoa after it’s cooked.
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How to make garlic mushroom quinoa
RINSE THE QUINOA: Quinoa has a natural coating called saponin which can have a bitter taste. Rinsing the quinoa helps to eliminate any bitterness. Place the quinoa in a fine-mesh sieve. Run it under cold water for a couple of minutes, shaking the sieve slightly so that all of the quinoa is rinsed.
SAUTÉ THE AROMATICS: Heat half of the avocado oil in a medium saucepan set over medium heat. Add the garlic and ginger. Cook while stirring for about 1 minute. Take care not to burn the garlic.
COOK THE QUINOA: Add the rinsed quinoa, vegetable broth and water. Give the mixture a stir to combine. Bring the liquid to a boil, then cover the saucepan and reduce the heat to low. Cook until the water is absorbed, about 15 to 20 minutes.
COOK THE MUSHROOMS: Prepare the mushrooms while the quinoa cooks. First, thinly slice the mushrooms. Heat the remaining avocado oil and sesame oil in a large nonstick skillet set over medium-high heat. Add the mushrooms and cook until the mushrooms are soft and golden brown in spots, stirring occasionally.
The trick with mushrooms is to cook them in a skillet that is big enough to give the mushrooms to room. If they are too crowded, the mushrooms will begin to release all of their liquid and steam, rather than brown. To optimize the caramelization, do not stir too often.
COMBINE AND SERVE: Fluff the quinoa with a fork, then add the cooked mushrooms and soy sauce. Stir to combine. Taste the mixture. Add additional soy sauce, if you are craving a saltier dish. Serve it up!
Meal Prep and Storage
Garlic mushroom quinoa is ideal for meal prep. Make it up to 3 days in advance and store it in the refrigerator in an airtight container. To reheat it, add a splash of water or vegetable broth and microwave it for a minute or two, or reheat it on the stove over low heat.
While this mushroom quinoa is best when served hot, it can also be enjoyed at room temperature. Pack it on a picnic or for an easy lunch at work with your protein and greens.
You can also freeze it for up to 2 months. To freeze mushroom quinoa, let it cool completely, then transfer it to a freezer-safe container or a zip-top bag and freeze it. To reheat it, thaw it overnight in the refrigerator, then reheat it on the stove over low heat or in the microwave.
How to serve mushroom quinoa
Garlic mushroom quinoa can be served as a side dish with roasted or grilled meat or fish, such as Grilled Curry Chicken, Slow Cooker Teriyaki Pork or Soy Honey Glazed Salmon.
Or serve it as a main course with a salad or some roasted vegetables, or stir-fried vegetables, such as Miso Green Beans or Thai Peanut Salad, . You can also add some extra protein to the dish, such as cooked chicken, shrimp, or tofu.
Frequently Asked Questions
Is quinoa gluten-free?
Yes, quinoa is naturally gluten-free. Check the package to ensure that it’s processed in a gluten free-friendly factory. However, soy sauce is not. To make this dish gluten-free, substitute tamari for the soy sauce.
Can I use chicken broth instead of vegetable broth?
Yes, you can use chicken broth in place of vegetable. Please note that the dish is not vegetarian or vegan if chicken broth is used.
Can I make this dish vegan?
This dish is already vegan as long as you use vegetable broth.
Can I make this dish spicy?
Yes, you can add some red pepper flakes or chili garlic sauce (my personal favorite) to add some heat.
Other Mushrooms Recipes You’ll Love
If you make this recipe, please let me know! Leave a star rating ⭐️⭐️⭐️⭐️⭐️ and comment underneath the recipe card below. Thank you!
Printable Recipe
Garlic Mushroom Quinoa
This mushroom garlic quinoa is the perfect combination of earthy mushrooms, aromatic garlic, soy sauce and nutty quinoa, creating a dish that’s both satisfying and delicious.
Servings: 6 Servings
Calories: 148kcal
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Instructions
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In a medium saucepan, heat 1 teaspoon avocado oil over medium heat. Add ginger and garlic. Sauté, stirring constantly, for about 1 minute. Take care not to burn the garlic.
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Add quinoa and stir to combine with the ginger and garlic. Add vegetable or chicken broth and bring to a boil. Cover, reduce heat to low, and cook all of the liquid is absorbed, about 20 minutes.
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While the quinoa is cooking, heat 1 teaspoon avocado oil and 1 teaspoon sesame oil in a large skillet over medium-high heat. Add the mushrooms and cook until the mushrooms are soft and brown in spots, stirring occasionally. The trick with mushrooms is to cook them in a skillet that is big enough to give the mushrooms to room. If they are too crowded, the mushrooms will begin to release all of their liquid and steam, rather than brown. To optimize the caramelization, do not stir too often.
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Stir the mushrooms into the cooked quinoa, along with 1 tablespoon soy sauce. Garnish with diced red bell pepper and serve.
Notes
Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the built-in recipe card calculator. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.
Nutrition
Serving: 0.75cup | Calories: 148kcal | Carbohydrates: 22g | Protein: 5.3g | Fat: 4.5g | Saturated Fat: 0.4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 434.9mg | Fiber: 3.1g | Sugar: 3.5g
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This post was first published on February 15, 2010. Updated on May 25, 2023.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Serve it with
Grilled Curry Chicken
Soy Honey Glazed Salmon
Slow Cooker Teriyaki Pulled Pork
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
