Roasted Mushroom with Kale & Quinoa Bowl

While we often associate mushrooms with vegetables, but mushrooms are actually fungi. They are extremely sustainable because they grow in all environments and can provide protein in plant-based diets. Mushrooms provide many nutritional benefits and can be a staple on your grocery list for plant-based meals. This recipe for roasted mushrooms can provide a dinner staple and allows you to mix and match. 

This recipe calls for baby Bella mushrooms also called cremini mushrooms. You could try this recipe with portobello mushrooms diced as well, but in my opinion, the cremini mushrooms are easier to find in your local grocery store. Oftentimes, you can find the mushrooms sliced ahead of time to help save you time. However, these often come in plastic packaging, so look for cardboard packaging if available. 

We’ve divided the components into individual recipes so that it allows you to mix and match during your meal plan. Using individual components can help keep you on track for a sustainable diet by adding more variety and options. You can add chickpeas or cannellini beans to the mix for texture and more filling. Feel free to swap out kale for baby spinach or arugula if you prefer.

The mushrooms and the kale can be eaten together and eaten over grains. In this recipe, we use quinoa, but something like a bulgar, wheat berry, or even rice would also compliment nicely. Check out the Ingredient Highlight section to see the function and value each ingredient brings.

Recipe Break Down

Mushrooms are good for you because of the nutrients they provide, such as protein, fiber, and iron. They are often very affordable and can grow in many different locations, providing it is cold and damp. The family of mushrooms is quite large and has many different textures and flavors. In this recipe, we will be using cremini mushrooms.

Roasted Mushrooms

Ingredients	Amount
Cremini Mushrooms	8oz
Kosher Salt	1 tsp
Black Pepper, Ground	1/4 tsp
Cumin	1/2 tsp
Chili Powder	1/4 tsp
Olive Oil	2 tbsp
Garlic, minced	3 cloves
Feta crumbles (optional)	4 oz

Preparing Roasted Mushrooms:

1. Begin with 8 oz of crimini mushrooms, washed
2. Slice into bite-size pieces
3. Mince 4 garlic cloves
4. Place in a bowl, and drizzle with olive oil
5. Season with turmeric, salt, pepper, cumin, and chili powder
6. Mix and spread out on a lined baking sheet
7. (Optional) sprinkle feta into mushroom mixture
8. Roast at 350F for 25 minutes, stopping halfway through to mix

Why does this recipe work? Food Science Explained

Mushrooms are delicate and made of mostly water. We want to roast them at a lower temperature to prevent them from burning. It is critical to stir about halfway through to prevent them from sticking or burning.

Ingredient Highlight:

Cremini mushrooms

Mushrooms belong to the fungi family. They are small yet mighty. The American Mushroom Association dubs North American mushroom farmers as “the ultimate recyclers” because of their ability to utilize agricultural waste and byproducts as mediums for growth. As a result, mushrooms have a small environmental footprint.  

Turmeric

Turmeric is a tuber that grows in the ground. It has been shown to help support anti-inflammation and demonstrates anti-oxidant properties. It gives a distinct yellow color to some of our favorite foods like yellow mustard, paella, and curry. In this recipe, we use turmeric powder so that the benefits may be a bit lower than fresh turmeric.

Kale

Kale is a hearty leafy green that can grow in cooler climates. We want to remove the rib key is to massage with oil. In this recipe, we will keep the kale raw, as the hot ingredients will lightly steam kale when it’s served. I prefer the kale to be eaten this way because the texture is heartier, but you always have the option to cook it. If you prefer this technique, store your kale separately so it does not steam while cooling. 

Ingredient	Amount
Kale	1 Bunch
Olive oil	1 tbsp

Preparing the Kale:

1. Wash kale
2. Lay flat on a cutting board and remove the leafy component from the rib (or if you prefer, stalk)
3. Slice into pieces
4. Place in bowl
5. Drizzle with olive oil and massage in to tenderize the leaves

Why does this recipe work? Food Science Explained

We remove the rib because it is quite fibrous and can be difficult to chew. Massaging the oil in with the kale helps make it more tender. If you prefer, you can add salt here as well to help break down the kale faster. This is a great method for making kale salads or kale chips.

Tip: Save your kale ribs to make vegetable stock.

Flavorful Quinoa

Quinoa is an ancient grain and works great as a rotating crop because it can grow in colder climates and with limited water, also known as hostile environments. While not as popular, some quinoa farms grow and harvest in Canada. Quinoa has a myriad of health benefits, including protein and fiber. Oftentimes, you will see quinoa labels as grain-free; this is because the quinoa we consume is actually a seed.

Ingredients	Amount
Quinoa	2 cups
Water	4 cups
Lemon Juice	1/4 cup
Za’atar seasoning	1 tsp
Salt & Pepper	To taste

Preparing the Quinoa:

1. Combine two cups of quinoa with four cups of water in a medium-size saucepan
2. Set on medium heat for about 15-20 minutes, stirring as needed, making sure to scrape the bottom of the pan
3. Wait until the water has mostly evaporated, add in the juice of one lemon
4. Add salt, pepper, and za’atar seasoning
5. Mix together for a remaining 1-2 minutes
6. Pour into another container, and drizzle with olive oil, while lying flat to cool

Ingredient Highlight

Za’atar (Zahtar)

Za’atar is a Middle Eastern spice blend of sesame seeds, sumac, and oregano. It brings a bright flavor to the quinoa and the lemon juice to create a powerfully flavored base. 

Food Science Tip:

Adding lemon juice to the quinoa brightens up the dish to a more flavorful recipe. Drizzle with olive oil so that it does not stick together, and store separately. Fluff with a fork before serving to avoid clumping.

Making the Mushroom, Quinoa, and Kale Bowl

Combine all ingredients in one dish. Serve hot or at room temperature. Enjoy! One serving of this recipe is extremely nutritious. Take a look at the nutrition facts below.