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Lisa's Rustic White Bean, Mushrooms and Quinoa

Author: Lisa
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Prep Time 30 mins
Cook Time 1 hr 30 mins
Total Time 2 hrs
Servings 6
Calories 254.54 kcal

Ingredients
  

  • 3 15oz cans cannellini Crain and rinse
  • 1 tbsp olive oil
  • 3 cups portebella mushroom steamed and diced
  • 6 cups vegetable broth
  • 1/2 cup quinoa
  • 4 cups baby spinach chopped
  • 1/2 tsp liquid smoke Brand: Wright's
  • 1 tsp paprika
  • 2 tsp sea salt
  • 2 tsp rosemary dried
  • 2 tbsp lemon juice fresh squeezed
  • 1/4 tsp black pepper
  • 2 cloves fresh garlic minced
  • 1 large onion diced small pieces

Instructions
 

  • Heat 1/2 tbsp of olive oil in a large pot on medium heat.
  • Stir in mushrooms into large pot. Cook til soft, about 4 minutes. Remove mushrooms from pot, then set aside.
  • Add the other 1/2 tbsp to the large pot, and slowly add the onions while stirring. Cook about 15 minutes or when they start to caramelize. Stir in the garlic at the 10 minute mark.
  • Add vegetable broth, beans, liquid smoke, and all spices, bring to boil on high heat, then reduce heat to medium and simmer for 30 minutes.
  • Stir in mushrooms and quinoa for about 20 minutes.
  • Remove from heat, and stir in spinach and add the lemon juice. Until spinach is wilted.
  • Serve

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Lisa's Rustic White Bean, Mushrooms and Quinoa
Amount Per Serving (1 Serving)
Calories 254.54 Calories from Fat 41
% Daily Value*
Fat 4.54g7%
Saturated Fat 0.46g3%
Sodium 1089.12mg47%
Potassium 618.87mg18%
Carbohydrates 53.87g18%
Fiber 10.11g42%
Sugar 6.29g7%
Protein 11.94g24%
Vitamin A 2219.79IU44%
Vitamin B1 0.1mg7%
Vitamin B2 0.15mg9%
Vitamin B3 2.42mg12%
Vitamin B5 0.7mg7%
Vitamin B6 0.54mg27%
Vitamin C 17.44mg21%
Vitamin D 0.15µg1%
Vitamin E 1.49mg10%
Vitamin K 112.98µg108%
Calcium 167.91mg17%
Copper 0.21mg11%
Folate 91.44µg23%
Iron 4.67mg26%
Manganese 0.78mg39%
Magnesium 61.46mg15%
Phosphorus 164.49mg16%
Selenium 10.5µg15%
Zinc 1.11mg7%
Ess-Methionine 69.39mg
Ess-Tryptophan 50.57mg
Ess-Threonine 133.23mg
Ess-Phenylalanine 152.09mg
Ess-Arginine 233.41mg
Ess-Lysine 208.04mg
Ess-Leucine 235.27mg
Ess-Isoleucine 146.58mg
Ess-Histidine 100.58mg
Ess-Valine 161.99mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.