Mushroom, Potato, Quinoa and broccoli toss

Sometimes at the end of the day when it is time to make dinner, I am just at a loss for what to make. Does that ever happen to you? I feel like it’s a thing for moms. 😉 You want to feed hungry mouths healthy foods, but you also want them to enjoy it! This need resulted in the creation of a Mushroom, Potato, Quinoa and Broccoli Toss. It was really a culmination of what I had in my fridge that day. I’ve made it a few times now and my kids and their friends really loved it. In fact, they asked me to make it again. I think it’s the potatoes. Whoo-whoo!

This recipe is filled with very nutritious ingredients! In fact, this recipe contains: one whole grain, (well actually a pseudograin), and 7 different vegetables, if you include the mushrooms. (Which are technically a fungus.) TMI? All you really need to know is that it is super healthy!

Fiber is extremely important for good health. As a society, 95% of us are only consuming 16 grams of fiber each day. According to the Mayo Clinic, it is recommended that women consume 25 grams of fiber each day and that men consume 38 grams. (1)

It’s easy to get your daily fibre requirements with this recipe.

This Mushroom, Potato, Quinoa and Broccoli Toss has 18 grams of fiber per serving! That is about half of your daily fiber requirement.

For a quick recap of why eating vegetables and consuming fiber is so good for you…

Fiber (2):

• fights constipation
• feeds the good gut bacteria in your gut
• helps with weight loss, as it makes you feel full longer
• reduces cholesterol
• adds bulk to the digestive tract
• reduces gastrointestinal cancer risk
• helps control blood sugar levels

This is an easy meal to prepare and have ready fast. All of the ingredients are common and easy to find. Of course you can substitute any ingredients in this recipe. For instance, substitute asparagus for broccoli, or rice for quinoa.

I hope you and your family enjoy this recipe. I think you will find it nourishing, filling and comforting to eat.

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Mushroom, Potato, Quinoa and Broccoli Toss

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Serves: 4 Prep Time: 15 minutes Cooking Time: 20 minutes 20 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 3 medium sized potatoes, diced into 1/2 inch cubes
• 5 cups of mushrooms, sliced
• 2 cups broccoli, diced
• 2 cups, cooked quinoa
• 1 medium to large onion, diced
• 1 cup fresh spinach, diced
• 5 cloves of garlic, chopped
• 1 - 14 ounce can coconut milk
• 1/3 cup vegetable broth
• 1/3 cup of sprouts of any kind, (optional)
• 2 tablespoons nutritional yeast
• 1 tablespoon soy sauce
• 1/2 tablespoon lemon juice
• 1 teaspoon thyme
• Montreal steak spice, use freely to taste
• garlic powder, to taste
• hot sauce, optional to taste

Instructions

1. Wash and scrub potatoes.  Dice into 1/2" pieces and toss with a tiny bit of olive oil, some steak spice and garlic powder.  Either bake at 375 degrees, stirring once, until almost tender, or cook in an airfryer, tossing often, for 15-20 minutes until almost tender.
2. Cook quinoa according to package instructions to end up with 2 cups. Set aside.
3. Wash and dice mushrooms, broccoli, onions, spinach and garlic. Set aside.
4. Heat a large frying pan.  Using small amounts of vegetable broth at a time to keep the ingredients from sticking, fry the onion until translucent.   Next add the garlic, broccoli and mushrooms. Keep adding remaining vegetable broth. Cook for 5 minutes then add the spinach.  Stir often. 
5. Pour the can of coconut milk, nutritional yeast, soy sauce, lemon juice and thyme into the frying pan. Also add in the cooked, diced potato. Stir and cook for a few minutes until the potatoes are the perfect texture. 
6. Add steak spice, garlic powder and hot sauce (if using), to taste.    
7. Serve piping hot, pouring the mixture over the pre-cooked quinoa. 
8. Top with sprouts for an added nutritional boost.

                                           www.thevibrantveggie.com

Notes

This is great heated up for lunch the next day.

If you enjoy this recipe, you might also like my Umami Bowl Recipe!