This recipe was adapted from 'Oh She Glows' food blog. Unlike the original recipe, I used quinoa instead of millet. I didn't have several ingredients so I made a few substitutions: marmite instead of nutritional yeast (N.B. nutritional yeast is not the same as active yeast used in bread-making), dried rosemary instead of fresh rosemary (I never have fresh herbs to hand), all purpose flour instead of cornstarch, chicken broth instead of vegetable broth (obviously use vegetable broth if you're a vegetarian).
Quinoa has a wide variety of vitamins, minerals and nutrients. It's a good source of protein and fibre, magnesium, iron, potassium, and 'flu-fighting' zinc! It's my go-to choice of carbohydrate and it's much quicker and easier to cook than pasta, potatoes or rice.
For further information and for a full comparison against brown rice, check out this great infographic.
Makes 2
Ingredients:
- 90g / 3oz quinoa
- 240ml / 8floz water
- 1/2tsp olive oil
- 110g / 4oz onions
- 1 clove garlic
- 300g / 11oz mushrooms
- 1tsp dried rosemary
- 12g / 2tsp marmite
- 22ml / 1.5tbsp lite soy sauce
- 10g / 1tbsp flour
- 300ml / 12floz chicken broth, (reduced sodium)
- 80g / 3oz kale
- ground black pepper, to taste
Method:
Cook the quinoa with water in a covered saucepan. The general rule is 2:1 water : quinoa ratio. Bring to the boil and then simmer on a low heat for approx. 10 minutes until all the water has been absorbed. You can always add a little more water if necessary.
In another pan, chop the onions and garlic and cook in oil for 2-3 minutes.
Chop the mushrooms and add to the pan. Cook for 5 minutes.
Add the dried rosemary, marmite, soy sauce and cook for 5 minutes.
In a small bowl, whisk together the flour and broth until any clumps disappear.
Stir into the mushroom mixture and cook for another 5 minutes.
Chop the kale and add to the pan. Cook for another 5-6 minutes, until the sauce has thickened.
Portion out the quinoa and serve the mushroom gravy and kale on top.
ENJOY!
Nutritional Information:
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