Gluten Free Quinoa Recipe with Caramelized Onions and Mushrooms

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Joy Bauer outdid herself with this gluten free quinoa recipe. Typically caramelized onion is made by sauteing onion in butter and oil for about 30-45 minutes until they become caramelized, but Joy created a way of caramelizing them with sugar. This makes this recipe much lower in fat. Just a gem of a recipe. You can make it vegan by using vegetable broth, or not, by using chicken broth. It can also be made with, or without the mushrooms, as I did. Enjoy this healthy gluten free quinoa recipe, as is, or with your favorite tweaks! I used evaporated cane sugar instead of refined sugar. Just delish! See my photo below.

Note: If you are sensitive to trace amounts of gluten, do not consume mushrooms. They are often grown on wheat though they usually test well below 20 parts per million.

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Considered a whole grain. Quinoa is actually a protein-rich seed native to South America. This trendy grain is a great source of fiber as well as magnesium, which may help to lower blood pressure and improve blood sugar control.

Good for:
Heart Health
Eye Health
Celiac Disease
PMS
Mood
Hair
Insomnia
Cancer Prevention

Prep Time: 5 mins
Cook Time: 40 mins
Total Time: 45 mins

Gluten Free Quinoa Recipe with Caramelized Onions and Mushrooms

41

Yield: Makes appx. 4 servings

Gluten Free Quinoa Recipe with Caramelized Onions and Mushrooms

Quinoa with caramelized onions and mushrooms, a low-calorie, gluten free side dish.

Ingredients:

  • 1 cup quinoa, dry
  • 1 1/4 cups broth, reduced-sodium chicken, (or vegetable)*
  • 2 large onions, yellow, thinly sliced
  • 2 cups water
  • 1 Tablespoon sugar
  • 1 package mushrooms, 8 oz., (cremini/baby bella or white button)
  • 1/4 teaspoon salt, Kosher
  • 1/4 teaspoon pepper, black

Instructions:

  1. Thoroughly rinse the quinoa under cold water (use a colander lined with a dishcloth or heavy duty paper towels). Drain.
  2. Add the broth to a medium saucepan and bring to a boil over high heat. Stir in the quinoa, reduce the heat to low, cover the pan, and simmer for 12 to 15 minutes, or until all the broth has been absorbed. Remove the pan from the heat, fluff the quinoa with a fork, replace the cover to keep warm and set aside.
  3. Heat a large skillet liberally coated with oil spray over medium heat. Add the onions and sauté for 15 minutes, stirring occasionally (reapply oil spray if the onions start to stick). Add 1 cup of the water and continue cooking until the water has completely evaporated. Add the remaining 1 cup of water and again cook until completely evaporated. Stir in the sugar and sauté until the onions are nicely browned. Add the mushrooms and sauté for 5 minutes. Season with the salt and pepper.
  4. Add the quinoa to the onion-mushroom mixture and stir to combine. Garnish with parsley (if using).

Tips

*Note: For celiac disease, check the chicken broth label to ensure it’s gluten-free

 

NUTRITION FACTS

Amount Per Serving
Calories: 210
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 220 mg
Total Carbohydrate: 39 g
Dietary Fiber: 5 g
Protein: 9 g

Learn more about Joy Bauer and her healthy recipes at www.joybauer.com.

Copyrighted 2012 Joy Bauer.com. Used with permission. All rights reserved.

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