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Carrot, Asparagus, and Mushroom Quinoa Salad

Carrot, Asparagus, and Mushroom Quinoa Salad

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Enjoy a healthy meal with this salad recipe. It's easy to make when you have people coming over.


  • 2 Cups quinoa, cooked according to package instructions
  • 4 asparagus stalks, cut to 1/4 inch pieces
  • 1 Tablespoon canola oil
  • 1 Cup carrots
  • 1 red onion, chopped
  • 1 1/2 Cup chopped mushrooms
  • 1 green onion, chopped
  • 1 Tablespoon oyster sauce
  • Salt and pepper to taste


In a large saute pan on medium high heat, place in oil and carrots. Cook for three minutes until carrots are soft. Add red onions. Cook for about 1 minute. Add mushrooms. Cook for about 3 minutes.

Add asparagus. Cook for about 2 minutes. Add oyster sauce and mix well. Salt and pepper to taste. Add quinoa. Mix well. Taste. Add more seasoning if needed.

Sprinkle green onions. Serve. Enjoy!

Nutritional Facts


Calories Per Serving304

Folate equivalent (total)142µg36%

Riboflavin (B2)0.3mg19.6%

Roasted Asparagus and Mushroom Quinoa Pilaf

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Roasted Asparagus and Mushrooms Quinoa Pilaf is a healthy, satisfying side dish, or meatless main meal. You can make this easy recipe in less than thirty minutes! It celebrates the flavors and ingredients of the season, making it the perfect addition to a springtime holiday menu. One of my favorite gluten free asparagus recipes (that also happens to be vegan)!

To begin, bring the chicken broth and quinoa to a boil, then cover the pot and simmer for 15 minutes. It will look like this when it’s done…

In the meantime, cook the onions gently in olive oil until they start to soften.

Add the diced carrots and thyme and continue to cook until the carrots are just tender.

Next, stir in the shiitake mushrooms and garlic, and continue cooking until the mushrooms are done.

Finally, stir in the cooked quinoa, pecans, and parsley.

That’s all there is to it. Transfer to a serving dish and enjoy as a hearty side or meatless main course.

  • 2 pounds carrots (quartered and cut into sticks about 1 1/2-inches long)
  • 1 pound​ asparagus (woody stems broken off, spears cut into pieces about 1 1/2-inches long)
  • 2 tablespoons butter
  • 1/2 teaspoon lemon zest
  • 2 tablespoon fresh​ lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper

In a deep large skillet, bring 1-inch of water to a boil. Add the carrots. Reduce the heat to medium. Cover and simmer for 4 to 6 minutes, or until crisp-tender.

Remove the carrots with a slotted spoon to a colander.

Add the asparagus to the water in the skillet. Cover and simmer for 6 minutes, or until crisp-tender.

Pour the asparagus and water into a colander. Wipe the skillet dry.

In the same skillet, melt the butter over medium heat. Add the lemon zest, ​lemon juice, salt, and pepper. Return the carrots and asparagus to the skillet. Stir for 1 to 2 minutes, or until well coated and heated through. Serve right away.

Roasted carrot, mung bean, tomato and quinoa salad

Deena battles the summer heat with a veg-packed salad, utilising the time in the kitchen to spend some quality time with her son, and introduce him to the joys of organic vegetables in the process. The result is a delicious quinoa salad recipe that's packed with roasted carrots, fresh tomatoes and vibrant spices.

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It was far too hot to go out today and that’s not something I often say. Unlike my toddler, I don’t much feel like rushing around and the absolute last thing I want to do is stand over bubbling pots of simmering concoctions in this heat.

Cue my salad of sweet roasted carrots, nutty pink (paprika- and turmeric-stained) quinoa, refreshing mung beans and juicy tomatoes, wrapped up in an umami-style miso dressing spiked with coriander, cumin, chilli and curry leaves.

So, instead of growing irritable in the park with kiddies galore and lugging around drinks, sun cream, hats and changes of clothes. we stayed in and washed mountains of lightly soiled organic vegetables.

I stood my boy at the sink and we chatted over the washing of gigantic and crisp lettuce leaves, shiny courgettes, bulbous spring onions, feathery-headed carrots (apparently Rory the rabbit loves them) and even broad beans, which we ate raw. I have to say, the flavours of the vegetables on their own are intense and a reminder that vegetables really don’t have to be just a side dish.

The carrots are the star of this dish, just look at them… intense in their wrinkly, roasted skins. A lot of people throw away the feathery greens but for goodness sake, keep them! They add fabulous texture to a salad and unsurprisingly, taste very carroty.

This is not posh nosh, but the quality and balance is there and you know, just making this salad with my boy has been an incredibly enjoyable and enriching experience.

Hearty Quinoa & Chickpea Salad

Paul and I work at the same hospital, and often get to eat our lunches together. This also means that we both share equally in the misery that is a bad lunch day. A few weeks ago, one memorably mediocre lunch involved a leftover potato soup, which turned a nasty viscous texture when reheated. Disgusted, we foraged in our desks and put together a 'desk picnic' of stale pretzels and pastel mints, that tasted faintly of the ‘spring grass’ candle they were sitting beside in my desk drawer. Shuddering at the thought of that big batch of potato soup waiting at home as future lunches, I went on a lunch-making-blitz. My goal was a flavorful and colorful mix of filling grains, beans, vegetables, herbs, nuts and cheese that would energize us throughout the day. I started experimenting and prepping big bunches of grains, beans, veggies and vinaigrettes on the weekends for ready-made lunches for the week. This recipe for Hearty Quinoa and Chickpea Salad is a delicious variation that we have been happily eating all week.

Garlic Mushroom Quinoa

With the weather hitting 90 degrees this week, I think it’s safe to say that bikini season is officially here. So in an attempt to shed off all that donut weight, Jason and I have really been trying to get into this whole “clean-eating” situation. And instead of our usual carb-loaded french-fry-onion-ring-deep-fried side dishes, I decided to make a healthy, protein-rich side dish. That is, after we’ve had our morning cup of coffees and maple bars.

Now instead of just serving up a boring old bowl of quinoa, I decided to have a little bit of fun with it and add in one of my all-time favorite veggies = mushrooms. Not only do they have an amazing distinct flavor but they also add a range of nutritional and health benefits right into your meal! And no, this is not a sponsored post for mushrooms. I just REALLY love mushrooms.

So that’s what this is – a boring old bowl of quinoa with a fun twist, chockfull of mushrooms, garlic and thyme. It’s so simple and comes together so easily – it’s practically fool-proof!

Asparagus and Mushroom Quinoa Bowl

If you’re looking for a new favorite recipe, this Asparagus and Mushroom Quinoa Bowl will become a regular in your meal rotation. Hearty quinoa is tossed in a white balsamic dressing and then topped with roasted asparagus and fresh mushrooms. Fast, fresh and flavorful, this easy meal makes a delicious lunch or dinner!

*may 2018 update! this recipe was originally posted in july 2014. i decided that the photos desperately needed updating, so i reshot the recipe (but still kept the ingredient list and directions the same). i also kept the original post/story below that i wrote four years ago!**

Sometimes you just need a little comfort food in your life. Chicken noodle soup, grilled cheese sandwiches, or a hearty pasta dish always come to mind when I need a home-cooked meal.

And while those foods don’t necessarily remind me of summer, they are still delicious all the same. So when I had a craving for comfort food this weekend, I did a little creative improvising.

Seeing that we’re smack-dab in the middle of summer (can you believe the 4 th of July is already over?!), whipping up a pot roast just doesn’t sound appealing to me. That’s more of a fall or winter type food, right?

So I decided to combine a few of my favorite ingredients for a lighter, healthier, and summery type of comfort food. Sure, this dish requires the use of a stove, but it’s not as labor intensive as a pot roast, and is ready in less time.

Let’s start with the first ingredient: quinoa. I love the hearty grain and texture of this seed. It’s so versatile, healthy, and delicious! I almost always keep a box of it in my kitchen so that I can add it to salads or other dishes.

Next comes mushrooms. I absolutely adore this vegetable! Whether I add them to pizza, pastas, or whip of my favorite side dish, mushrooms will always hold a special place in my heart. And finally, asparagus. Like mushrooms, I love adding asparagus to just about anything. Combine that all together with a white balsamic dressing, and this Asparagus and Mushroom Quinoa Bowl was born.

This Asparagus and Mushroom Quinoa Bowl is a cinch to throw together! Each part is prepared on its own, and then tossed together at the end.

You already know the main ingredients, so let’s talk specifics. I used regular quinoa for these bowls and prepared it as normal, except that I substituted chicken broth for water. While I usually cook quinoa in just water, I found that the chicken broth gave it a subtle flavor. But feel free to use a flavored quinoa or to prepare it using water or vegetable broth instead. Once the quinoa is cooked, pour it into a large bowl and set aside.

To prepare the mushrooms, I used my Baked Parmesan Garlic Mushrooms recipe and baked them, instead of sautéing. This recipe uses seasonings that help give this dish a tasty appeal, full of flavor! While the mushrooms are baking, steam the asparagus and season with salt and pepper. Once the vegetable are cooked, mix in with the cooled quinoa.

The white balsamic dressing is (almost) my favorite part of this Asparagus and Mushroom Quinoa Bowl. It’s lighter and a bit sweeter than regular balsamic dressing. If you haven’t tried white balsamic vinegar before, I highly recommend you start using it! It will definitely put a new twist on your recipes.

To make this simple dressing, I combined olive oil, white balsamic vinegar, and seasonings in a small bowl. Once whisked together, I poured into the quinoa mixture and tossed. And that’s it!

One bite and I knew I had found my new summer comfort food favorite! The quinoa pairs so well with the mushrooms and asparagus. And the dressing! Talk about love at first bite! It gave the Asparagus and Mushroom Quinoa Bowl a sweet coating, perfect for this time of year! This dish is light and refreshing. I chose to eat it as a main dish, but feel free to add in chicken or beef to bulk it up.

And the best part of this dish (besides being easy to make) is how versatile it is. If you don’t like asparagus, swap for broccoli. Had enough of quinoa? Switch it out for pasta. Want more veggies? Add in some corn or tomatoes. Easy peasy!

So If you’re looking for a new favorite recipe, check out this Asparagus and Mushroom Quinoa Bowl! Full of protein, fiber, and vegetables, this dish will keep you full and satisfied, without weighing you down.

Quinoa and Asparagus Salad


  • 1 cup raw quinoa any color, or a combination, rinsed
  • 10 to 12 ounces fresh slender asparagus
  • 1 medium red bell pepper diced
  • ¼ cup finely chopped fresh parsley or more, to taste
  • 2 to 3 scallions finely chopped
  • Several fresh mint leaves to taste, thinly sliced, optional
  • 2 tablespoons extra-virgin olive oil
  • Juice of 1 lime or more, to taste
  • Salt and freshly ground pepper to taste
  • Lime wedges for serving optional


Vegan-ize any recipe! Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Nutrition Information:
Per Serving: 167 calories 6.7g fat 24.7g carbs 3.5g fiber 7.2g protein 5.3mg sodium

  • Here are more quinoa recipes.
  • Click here for more asparagus recipes.
  • Explore more of VegKitchen’s super savory salads.

Carrot Salad Recipe Ingredients

You only need 10 ingredients to make this carrot salad recipe:

  • Carrots, of course! Use the best ones you can find. Bonus points if they’re multicolored!
  • Medjool dates – I love their sweet flavor with the aromatic dressing and earthy carrots.
  • Pistachios – For crunch! I recommend toasting them to bring out their nutty flavor. Add them to a small dry skillet over low heat and cook, stirring occasionally, until they’re fragrant, about 1 minute.
  • Fresh cilantro and mint – If you make this salad ahead of time, wait to add the herbs until the last minute. That way, they’ll stay nice and fresh, and they won’t wilt before you eat.
  • The dressing – This easy homemade vinaigrette comes together in no time! Just whisk together olive oil, lemon juice, tahini, honey, garlic, cumin, and salt in a small bowl, and season to taste.

Find the complete recipe with measurements below.

Traditional French and American carrot salad recipes call for shredded carrots, but I like to julienne mine instead. Julienned carrots have a crisper, more delicate texture than grated ones, which makes this salad fun to eat. They also look gorgeous here.

I recommend julienning carrots in one of two ways: with a julienne peeler or with a knife. I have step-by-step instructions in this post. Whatever you do, don’t use a bag of pre-cut carrots from the store. This salad shines when you make it with really sweet, crunchy carrots. Bagged ones just won’t be as good.


Heat olive oil in a dutch oven over medium high heat.

Stir in onion and cook for about 2 to 3 minutes, until onion is golden and translucent.

Stir in mushrooms and cook for about 5 minutes, stirring often.

Pour in the quinoa and the stock or water, bring to a boil, and then reduce the heat to low.

Cover and let everything simmer for 15 minutes.

When it it close to the end, about 3 to 4 minutes left, stir in the asparagus, celery and the other vegetables, and cover again.

After the last a few minutes, turn off the heat and let the quinoa and vegetables mixture sit for 3 to 5 minutes.

Remove the cover and check that if the water is absorbed and all the vegetables are cooked.

If not, return the pot to a gentle simmer, and cook for another 2 to 4 minutes, until all the vegetables are cooked through.

Watch the video: Κινόα και πώς να τη διαχειριστείτε - (August 2022).