The Food Coach

Free Healthy Recipe - Mushroom and quinoa pie

Gluten free

With the miso used for flavour and pinenuts added to the sauce and crust this vegetarian pie will suit most meat eaters tastes hearty and meaty. This is gluten free, vegetarian food at it's best.

Ingredients
½ brown onion finely chopped
300 grams eschallots, peeled and kept whole
2 cloves garlic, crushed
1 tbs olive oil
600 grams brown mushrooms
½ cup pinenuts, (keep half of the pinenuts whole and roughly chop the other half)
1 cup parsley
1 tbs mugi miso
1½ tbs kudzu, crushed to a powder
¾ cup quinoa, rinsed throughly and drained

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Sauté the onion, eschalots and garlic in the olive oil for 2 minutes until the onion is quite translucent. Cut the mushrooms in half and add them to the pan to sauté for 5 minutes.
Add the stock, half the pinenuts and bring to the boil. reduce the heat to simmer for 30 minutes.

While the mushrooms are cooking, rinse the quinoa in water then add it to a pan with the 2 cups of water. Bring to the boil, then reduce the heat and cover for 15 minutes until the grain is tender and the water has absorbed. Remove from the heat and stir through the chopped pinenuts.

Mix the miso paste and powdered kudzu in water until it's smooth. Pour it into the mushroom dish until the sauce thickens slightly.
Stir through the parsley and remove from the heat.

In an oven proof dish pour the mushroom mix into the bottom. Top with the quinoa and place in an oven for 20 minutes at 160 C. Serve with steamed spinach or stir fried asian greens.

Note: Darker heavier miso pastes are usually much more salty than the lighter coloured ones. The general rule is to use the lighter miso pastes in hot climates (kome or genmai), dark in cool climates (hatcho) and brown and red in moderate climates all year round (mugi).

Makes 4 servings

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Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 1523 kj
Calories 364 kcal
Fat 18.8 g
Saturated Fat 18.8 g
Total Carbohydrate 31.3 g
Total Protein 14.9 g
Fibre 9 g