Quinoa and Kale-Filled Mushrooms
These vibrant stuffed mushrooms are packed with protein-rich tri-color quinoa, massaged kale, tangy feta, buttery pine nuts, sweet sun-dried tomatoes, and bright lemon-garlic dressing. Baked until golden and fragrant, they’re a stunning vegetarian, gluten-free appetizer or light main that feels indulgent yet leaves you energized.
Why You’ll Love This Recipe
This is the unicorn of healthy food: actually craveable! Every bite has perfect texture — fluffy quinoa, silky kale, creamy feta crumbles, crunchy pine nuts, and chewy sun-dried tomato bursts — all wrapped in a juicy mushroom that tastes like it was made for this filling. It’s naturally gluten-free, can be vegan, and works for meal prep, fancy dinners, or packing in lunchboxes. Even kale haters ask for thirds.
Quinoa and Kale-Filled Mushrooms
Tender mushroom caps brimming with lemony quinoa, garlicky kale, feta, pine nuts & sun-dried tomatoes – healthy never tasted this good!
Ingredients
- 24 large cremini mushrooms (2–2.5 inches wide)
- ¾ cup dry tri-color quinoa (or white/red)
- 1½ cups vegetable broth
- 4 cups finely chopped lacinato kale (about 1 large bunch, stems removed)
- 1 cup crumbled feta cheese (divided)
- ⅓ cup oil-packed sun-dried tomatoes, drained & finely chopped
- ⅓ cup pine nuts, toasted
- 3 cloves garlic, minced
- Zest + juice of 1 large lemon
- 3 tablespoons oil from sun-dried tomatoes (or olive oil)
- ¾ teaspoon salt & ½ teaspoon black pepper
- Optional garnish: extra feta, pine nuts, lemon wedges
Instructions
- Start by cooking the quinoa: rinse ¾ cup quinoa well, then combine with 1½ cups vegetable broth in a small pot. Bring to boil, reduce to low, cover and simmer 10–11 minutes (slightly underdone is perfect). Fluff and set aside uncovered to cool slightly.
- Preheat oven to 390°F (200°C) and line a large baking sheet with parchment. Remove stems from mushrooms and scrape out dark gills completely with a spoon (this prevents grey filling). Lightly brush caps with a little oil.
- Place mushrooms gill-side DOWN on the sheet and bake 10 minutes. This step is crucial — you’ll see liquid pool underneath.
- While mushrooms bake, massage the kale: put chopped kale in a large bowl with lemon juice, zest, and ½ tsp salt. Massage firmly with clean hands for 60–90 seconds until it turns dark green and silky. Magic!
- Add cooled quinoa, chopped sun-dried tomatoes, toasted pine nuts, minced garlic, ⅔ cup feta, 3 tbsp tomato oil, black pepper, and any remaining lemon juice to the kale. Mix thoroughly — taste and adjust salt (feta is salty).
- Remove mushrooms from oven. Carefully flip them, pour off all collected liquid, and pat insides dry with paper towel. Your mushroom bowls are now ready and won’t water down the filling!
- Spoon a generous 1½–2 tablespoons of the quinoa-kale mixture into each cap, pressing gently and mounding high — these shrink a bit, so overfill slightly.
- Crumble the remaining ⅓ cup feta over the tops (this creates gorgeous melty pockets). Lightly press so it sticks.
- Bake 12–14 minutes until mushrooms are tender and filling is hot. Switch oven to BROIL (high) for 1–2 minutes until feta turns golden in spots — watch like a hawk!
- Rest 8 minutes (filling stays piping hot), then arrange on a platter, scatter a few extra pine nuts and feta crumbles, add lemon wedges for squeezing, and serve warm or room temperature. Prepare for “I can’t believe this is healthy” comments!
Notes
100% gluten-free, easily vegan, ~5g net carbs per mushroom. The entire filling can be made 2–3 days ahead — stuff and bake when needed. Perfect for meal prep, potlucks, or holiday spreads.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 376Total Fat 23gSaturated Fat 9gUnsaturated Fat 14gCholesterol 44mgSodium 478mgCarbohydrates 26gFiber 7gSugar 6gProtein 20g
The recipes and nutritional information on Fungi Recipes are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Recipe Tips and Tricks
- Cook quinoa in vegetable broth, not water — huge flavor upgrade.
- Massage the kale with lemon juice and salt for 60 seconds; it becomes silky and mild.
- Pre-bake the mushroom caps gill-side down for 10 min — removes 90% of the water.
- Slightly undercook the quinoa (10–11 min) so it doesn’t get mushy when baked again.
- Toast pine nuts in a dry skillet — 3 minutes turns them from meh to magnificent.
- Add the feta in two stages: mixed in + crumbled on top for maximum cheesy pockets.
- Broil the last 2 minutes for irresistible golden edges.
Ingredients Notes
- Tri-color quinoa – prettier and slightly nuttier than white; regular works too.
- Lacinato (dino) kale – sweeter and more tender than curly kale when massaged.
- Feta cheese – use block feta in brine and crumble yourself for creaminess.
- Sun-dried tomatoes in oil – intense flavor + the oil doubles as dressing.
- Pine nuts – non-negotiable luxury crunch.
- Lemon & garlic – brighten and tie everything together.
Variations and Substitutions
- Vegan: Skip feta or use Violife feta + 2 tbsp nutritional yeast.
- Protein boost: Add cooked lentils, chickpeas, or crumbled tempeh.
- Grain swap: Couscous, farro, or cauliflower rice (reduce broth).
- Cheese options: Goat cheese, ricotta salata, or dairy-free mozzarella on top.
- Pesto version: Stir 3 tbsp basil pesto into the filling.
- Mexican twist: Use cilantro, black beans, corn, and cotija instead of feta.
Storage Options
- Fridge: Airtight container up to 5 days (they actually taste better day 2!).
- Reheat: 350°F oven 10–12 minutes or air-fryer 340°F for 6–8 minutes.
- Freezer: Freeze fully baked up to 2 months. Reheat from frozen 22–25 min at 375°F.
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