Vegan mushroom pan-fry with quinoa

Vegan mushroom pan-fry with quinoa: a creamy recipe with mixed mushrooms, quinoa, oat cream, onion, garlic and parsley – savoury, easy for every day and balanced.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 420 kcal per serving
• Protein: 14 g
• Fat: 16 g
• Carbs: 55 g

Ingredients

• 1 garlic clove
• 400 g mixed mushrooms
• 1 onion
• 120 g quinoa
• 150 ml oat cream
• 100 ml vegetable stock
• 1 tbsp olive oil
• 1 pinch of black pepper
• 1 pinch of salt
• 2 tbsp fresh parsley

Method

You’ll need: frying pan · saucepan · chopping board · knife · wooden spoon

1. Rinse the quinoa thoroughly and cook in lightly salted water until the grains are soft. Then leave to steam dry briefly.
2. Clean the mushrooms and slice or quarter them, depending on size. Finely dice the onion and garlic.
3. Heat the olive oil in a large frying pan and fry the mushrooms over a high heat until browned and most of their liquid has evaporated.
4. Add the onion and garlic to the mushrooms and fry briefly until everything smells fragrant. Deglaze with the vegetable stock.
5. Stir in the oat cream and let the sauce reduce a little over a medium heat. Season to taste with salt, black pepper and parsley.
6. Serve the mushroom pan-fry with the quinoa, finishing with a little extra parsley if you like.

Good to know

A meal like this simply hits the spot. Warm, creamy and earthy, without feeling heavy. Just right when things should be uncomplicated but still really good.

Swaps

Oat cream → unsweetened coconut milk, or cashew butter stirred with water (often fewer additives, creamy texture; cashew contains tree nuts) Vegetable stock → homemade mushroom or vegetable stock (usually less salt and no unnecessary additives) Quinoa → buckwheat (often grown closer to home) Olive oil → diced avocado folded in at the end (adds creaminess and saves extra oil)

Allergens

Oat cream contains gluten (unless labelled gluten-free). Onion and garlic don't suit everyone with a sensitive stomach, and in pregnancy well-cooked mushrooms are the safe choice.

Frequently asked questions

Which nutrients are in mushrooms?

Mushrooms mainly provide B vitamins, potassium and, depending on the type, some selenium or copper. The content varies considerably with the species, origin and storage.

Is there anything to know about quinoa?

Quinoa can taste bitter from its natural saponins if it isn't rinsed thoroughly. Its fibre can take some getting used to for some stomachs at first.

What do onion and garlic bring to this dish, nutritionally?

Both contain sulphur compounds. With a sensitive gut, though, these can encourage bloating.

What's in oat cream?

Oat cream mainly provides carbohydrates and some fat; depending on the product, small amounts of fibre too. Many types contain little protein, so it's worth checking the ingredients list.

Is parsley worth more than just a garnish?

Parsley contains vitamin K, some vitamin C and plant compounds. In the usual kitchen amounts, it's more of a small nutritional bonus than a main supplier.

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