Mexican Quinoa Stuffed Portobello Mushrooms are large mushroom caps with a nutritious, gluten-free, diabetic-friendly filling that will leave you feeling healthy and satisfied. Topped off with a dollop of cool Greek yogurt, this fiber-rich, vegetarian dinner will take that Mexican craving away, in a way you can feel good about.
I know what you are thinking. Oh yes I do. I am pushing a vegetarian dinner. Yes I am, and proud of it.
I had a particular person in mind when I made this recipe for quinoa stuffed mushrooms. I was at church and went up to say hello to one of our deacons, one I had not seen in a while. And in talking with him and his wife, he told me he was a subscriber to my blog. This made me ridiculously happy.
He mentioned he would like to see more recipes for diabetics, so Deacon Jim, here you go.
Nutrition-packed, stuffed mushrooms
Nutritional information is an estimate using the recipe tool at MyFitnessPal. The values may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
- Protein (25g).
- Fiber (11g).
- Potassium (50%).
- Calcium (64%).
- Vitamins A and C (31% each).
- Iron (12%).
For nutrition, these stuffed mushrooms are perfect. At an estimated 441 calories per serving (2 mushrooms), you get high-fiber, low-glycemic index carbs and a hefty dose each of everything listed above.
Ingredients for this satisfying Mexican-inspired recipe
Not only are these stuffed mushrooms nutritionally smart, they are amazing tasting with all the elements you look for in a Mexican dish.
- Portobello mushroom caps. Just brush any dirt off and remove the stem. Never wash mushrooms.
- Zucchini. Using zucchini like this helps bulk up the stuffing without adding many more calories.
- Black beans. Go for reduced sodium, rinse, and drain well.
- Quinoa. Rinse the quinoa too to remove the saponin which can upset your tummy.
- Green onion. For that bright onion flavor.
- Seasonings. Smoked paprika, cumin, oregano, salt, and pepper.
- Enchilada Sauce. You can purchase enchilada sauce or make your own. Note that my recipe for homemade enchilada sauce is not gluten-free.
- Cheese. Use whatever cheese you fancy such as cheddar, Monterrey jack, colby-jack, or Mexican cheese blends.
- Greek yogurt. If Greek yogurt is not your thing, substitute reduced fat sour cream.
Creamy and flavorful, with just the right spice, these are so delicious. And just enough cheese to check the happy box.
And as I said, these mushrooms are also smart and this is because of the quinoa especially. See, a lot of vegetarian recipes have beans and rice this, and beans and rice that, and that’s great too.
But by including quinoa AND black beans together, which are both loaded with protein and fiber, you will be satiated and happy full.
How to make stuffed portobello mushrooms
The Mexican quinoa stuffing is easy to make and only has a couple ingredients: zucchini, black beans, green onion, seasoning, cheese, and quinoa. There you have it. Oh, and Enchilada Sauce which you can make at home or purchase.
The steps to make this dinner are thusly:
- Roast the zucchini.
- Cook the quinoa.
- Prep the mushrooms. Steps 1-3 all happen at the same time (15 minutes).
- Assemble the quinoa stuffing.
- Fill the mushroom caps and top with cheese.
- Serve with Greek yogurt.
What to serve with this vegetarian Mexican recipe
These filling stuffed mushrooms already have protein, carbs, and veg, so what would be a fitting side dish?
I recommend serving this dinner with lighter sides, such as a salad, fruit, or roasted vegetables. Here are some example sides:
Can bell peppers be substituted for the mushrooms?
Not really. Prior to this recipe, I had made several failed variations attempting to use bell peppers. The problem was that as a stuffed bell pepper, the stuffing always ended up swimming in too much liquid.
Finally, I decided to put the same stuffing in big beautiful portobellos and boom… Success. Our spongy mushrooms soak up that excess liquid becoming even yummier and our dinner is perfect.
So, I do not recommend using bell peppers in place of mushrooms.
Can these mushrooms be made in advance?
Yes. This recipe can either be assembled in advance, then cooked later. Or you can cook them, then reheat and eat later.
Last I made these, I had leftovers and ate them for a couple lunches later. So this recipe is excellent as a meal prep option too.
To prepare mushrooms, always just brush off the dirt. Mushrooms are sponges and will soak up the water if you actually wash them.
Rinsing the quinoa prior to cooking removes the saponin. Saponin is naturally-occurring, but it can impart a bitter taste. Also, from experience I can also say it can upset your tummy. No bueno.
To keep prep time low, I recommend gathering all the ingredients together first. This allows you to then just knock it out and get it all done relatively fast.
If desired, to keep this recipe gluten-free, double check the label of enchilada sauce to ensure that it actually is gluten-free.
More vegetarian Mexican recipes
- Zucchini, Black Bean, and Corn Tacos (GF)
- Creamy Poblano Macaroni Bake (V)
- Dairy-Free Black Bean Taquitos (V)
- Calabacitas con Elote with Brown Rice and Quinoa (GF)
- Fresco Vegan Sofritas Tacos (V)
- Mexican Summer Squash Scampi
- Quinoa and Black Bean Casserole (GF)
- Spinach and Feta Enchiladas (GF)
- Slow Cooker Quinoa Tamale Casserole (DF,GF)
Mexican Quinoa Stuffed Portobello Mushrooms
- 8 large portobello mushrooms
- 1 ½ lb zucchini squash 1/2-inch dice
- 1 Tbsp extra virgin olive oil divided
- 1 can black beans rinsed and drained well
- ½ cup quinoa rinsed
- 2 large green onion white and green parts, thinly sliced
- ¼ tsp smoked paprika
- ½ tsp cumin
- ½ tsp dried oregano
- kosher salt
- fresh cracked pepper
- ⅔ cup enchilada sauce see Notes
- 1 to 1 ½ cup shredded cheese such as cheddar, colby-jack or Mexican blend divided
- 4 oz plain Greek yogurt
- garnish: fresh chopped parsley and additional green onion
- Heat oven to 400°F. Bring a medium pot of water to a boil.
Cook the zucchini
- Put the zucchini on a rimmed bake sheet. Toss with a couple teaspoons olive oil and season well with salt and pepper. Bake at 400F for 15 minutes until squash is cooked and very lightly browned around the edges.
Cook the quinoa
- At the same time the squash goes in the oven, add the quinoa to the boiling water. Boil 15 minutes. Drain.
Prepare the mushrooms
- While squash and quinoa are cooking, prepare the mushrooms. Remove the stems and use a spoon to gently scrape off the gills.
- Set on a bake sheet. Brush both sides with olive oil.
Assemble the stuffed mushrooms and cook
- In a bowl, combine the cooked squash, quinoa, black beans, green onion, smoked paprika, cumin, oregano, 1/2 tsp salt, good pinch pepper, enchilada sauce, and 1/2 cup cheese.
- Spoon the stuffing into the prepared mushroom caps. Sprinkle the remaining 1/2 to 1 cup cheese over top of each.
- Bake at 400°F for 20-25 minutes until mushrooms are cooked and the stuffing is heated through.
- Serve topped with a dollop of Greek yogurt, green onion and parsley sprinkled over.
Calorie count is purely an estimate calculated using an online application to serve as a guide and not to be taken as accurate nutritional information. Percent Daily Values are based on a 2,000 calorie diet.