⏱ 25 min totalSautéed Quinoa with Mushrooms
Per 1 serving · 103 g · 6 ingredients
of a 2,000 cal day
- Protein7.7g13% of calories
- Carbs30g50% of calories
- Fat9.5g36% of calories
- ✓ Cholesterol free
At a glance
One serving of Sautéed Quinoa with Mushrooms (103 g) has 231 calories, with 7.7 g of protein, 30 g of carbohydrates and 9.5 g of fat. Most of its energy comes from carbs (50% of calories). It is high in riboflavin (b2) (26% DV), Vitamin B6 (21% DV) and folate (b9) (22% DV).
High in
20%+ of the daily value
- Riboflavin (B2)26%
- Vitamin B621%
- Folate (B9)22%
- Pantothenic acid22%
- Iron29%
- Magnesium21%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin E14%
- Thiamine16%
- Niacin16%
- Zinc15%
- Selenium16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
½ tbsp Olive oil
¾ cup, pieces or slices White mushrooms
¼ tsp Garlic powder
¹⁄₁₆ tsp Black pepper- 🥄¹⁄₁₆ tsp Salt
Directions
- 1
Rinse the quinoa under cold water until the water runs clear, then cook according to the package directions until tender. Fluff and keep warm.
- 2
Heat the olive oil in a large skillet over medium heat until shimmering.
- 3
Add the sliced mushrooms and cook, stirring occasionally, until browned and tender, about 5–7 minutes.
- 4
Season the mushrooms with the garlic powder, salt, and black pepper; cook, stirring, for 30 seconds to bloom the spices.
- 5
Add the cooked quinoa to the skillet and toss to combine. Cook 2–3 minutes to meld flavors.
- 6
Taste and adjust seasoning with additional salt and pepper if needed. Serve warm.
Vitamins & minerals
Amounts for 1 serving (103 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.5 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 88 μg | 22% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 39 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 23 mg | 2% |
| Iron | 2 mg | 29% |
| Potassium | 417 mg | 9% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 243 mg | 35% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 46% |
| Manganese | 1 mg | 40% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 231 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Sautéed Quinoa with Mushrooms?
One serving of Sautéed Quinoa with Mushrooms (1 serving) has 231 calories, which works out to 224 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Sautéed Quinoa with Mushrooms high in protein?
Not especially. It has 7.7 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Sautéed Quinoa with Mushrooms keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sautéed Quinoa with Mushrooms?
151 mg per serving.
How much sugar is in Sautéed Quinoa with Mushrooms?
1.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
681 calOvernight Coconut-Chia Pudding Breakfast Bowl1 serving
592 calTropical Coconut Oatmeal1 serving
203 calPaleo Pineapple Chicken Spinach Meatballs1 serving
303 calPina Colada Chia Pudding1 serving
333 calGreena" Colada1 serving
133 calClassic Fruit Salad1 serving
286 calGreen Pineapple Piña Colada Smoothie1 serving
421 calTropical Strawberry Swirl Smoothies1 serving