Cap Mushroom and Quinoa Salad
This hearty Cap Mushroom and Quinoa Salad combines nutty quinoa with sautéed mushrooms, fresh veggies, and a zesty lemon-herb dressing. Packed with protein, fiber, and earthy flavors, it’s a vibrant, wholesome meal perfect for lunch or dinner.
Why You’ll Love This Recipe
You’ll adore this Cap Mushroom and Quinoa Salad because it’s a nutritional powerhouse that doesn’t sacrifice flavor for health. The fluffy quinoa provides a complete protein base, while meaty mushrooms add umami depth and satisfying texture. Crisp vegetables bring freshness, and the bright lemon-herb dressing ties everything together with a tangy, aromatic finish. It’s naturally gluten-free, vegan-friendly, and meal-prep perfect—make a big batch on Sunday and enjoy vibrant lunches all week. Whether served warm as a cozy dinner or chilled for picnics, this salad is versatile, filling, and endlessly customizable. Plus, it’s ready in under 30 minutes, making wholesome eating effortless and delicious!
Recipe Tips and Tricks
- Rinse quinoa thoroughly: Removes bitterness from natural saponins—don’t skip this step!
- Toast quinoa: Dry-toast before cooking for deeper, nuttier flavor.
- Sauté mushrooms properly: Cook in batches if needed to avoid steaming; high heat creates golden edges.
- Dress while warm: Toss quinoa and mushrooms with dressing while hot for better flavor absorption.
- Add greens last: Mix in spinach or arugula just before serving to prevent wilting.
- Fluff quinoa: Let cooked quinoa rest covered for 5 minutes, then fluff with a fork for perfect texture.
- Double the dressing: Extra keeps well and enhances leftovers.
Cap Mushroom and Quinoa Salad
Nutty quinoa meets earthy mushrooms in a fresh, zesty salad—healthy, hearty, and flavor-packed!
Ingredients
- ¼ tsp black pepper
- ¼ cup fresh parsley, chopped
- ½ red onion, finely chopped
- ½ tsp salt
- 1 cup cherry tomatoes, halved
- 1 cup quinoa (rinsed)
- 1 medium cucumber, diced
- 1 tsp lemon zest
- 12 oz cap mushrooms (cremini or white), sliced
- 2 cloves garlic, minced
- 2 cups vegetable broth or water
- 2 tbsp fresh mint, chopped
- 2 tbsp lemon juice
- 3 tbsp olive oil (divided)
Instructions
- Start with quinoa: Rinse quinoa under cold water until clear, then toast in a dry pot for 2 minutes—your kitchen will smell amazing already!
- Cook to fluffy: Add broth or water, bring to a boil, then simmer covered for 12-15 minutes. Let rest 5 minutes, then fluff with a fork.
- Sauté mushrooms: While quinoa cooks, heat 1 tbsp olive oil in a large skillet over medium-high. Add sliced mushrooms in a single layer.
- Golden perfection: Cook mushrooms 5-7 minutes without stirring too much—let those caramelized edges form for maximum flavor!
- Season simply: Add minced garlic, salt, and pepper to mushrooms in the last minute—stir until fragrant, then remove from heat.
- Whisk dressing: In a small bowl, combine 2 tbsp olive oil, lemon juice, zest, and a pinch of salt—your bright, zesty binder is ready!
- Cool slightly: Let quinoa and mushrooms cool for 5 minutes—warm ingredients absorb dressing better than hot ones.
- Toss with love: In a large bowl, combine quinoa, mushrooms, tomatoes, cucumber, onion, and herbs. Pour dressing over and gently mix.
- Adjust and rest: Taste for seasoning—add more lemon or salt if needed. Let salad sit 5 minutes for flavors to meld.
- Serve with joy: Enjoy warm, at room temp, or chilled. Garnish with extra herbs or a lemon wedge—healthy never tasted this good!
Notes
- For extra protein, stir in chickpeas, hard-boiled eggs, or grilled shrimp.
- Make broth from mushroom stems for deeper flavor (simmer with onion and herbs).
- Leftover salad tastes even better the next day as flavors develop.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 116Total Fat 2gSaturated Fat 0gUnsaturated Fat 2gSodium 252mgCarbohydrates 22gFiber 4gSugar 7gProtein 4g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Quinoa: White quinoa cooks fastest and has mild flavor; tri-color adds visual appeal and slight chew. Rinse well before use.
- Cap mushrooms (cremini or white): Cremini deliver richer, earthier taste; white buttons are budget-friendly and mild. Slice uniformly for even cooking.
- Cherry tomatoes: Sweet and juicy; grape tomatoes work too. Halve for easy eating.
- Cucumber: English or Persian varieties have fewer seeds and thinner skin—perfect crunch.
- Red onion: Adds sharp bite; soak in cold water 10 minutes to mellow flavor if preferred.
- Fresh herbs (parsley & mint): Brighten the salad; basil or dill can substitute. Chop just before adding to preserve vibrancy.
- Lemon: Fresh juice and zest provide essential brightness; bottled lacks complexity.
- Olive oil: Extra virgin for dressing—its fruity notes complement mushrooms beautifully.
Variations and Substitutions
Transform this salad endlessly to suit your palate or pantry. Swap quinoa for couscous, farro, or cauliflower rice for different textures or lower carbs. Add feta, goat cheese, or grilled chicken for protein boosts. Roasted vegetables like bell peppers or zucchini make it heartier. For a Mediterranean twist, include olives, artichokes, and oregano. Make it Asian-inspired with sesame oil, soy sauce, and scallions. Nut lovers can toss in toasted almonds or pine nuts. For creaminess, add avocado chunks just before serving. Warm or cold, this salad adapts to seasons—serve over greens in summer or with warm grains in winter.
Storage Options
- Refrigerator: Store in an airtight container for up to 4 days. Keep dressing separate if possible to maintain crunch.
- Freezer: Not recommended—vegetables become watery upon thawing.
- Meal Prep: Portion into individual containers with dressing on the side for grab-and-go lunches.
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