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Curried Mushrooms And Kale Quinoa Bowls

Did you know that doctors recommend that you eat at least five button mushrooms a day? The health benefits of mushrooms are astounding! And with this curried mushrooms and kale quinoa bowl, you’ll want to eat more than just five mushrooms!

Mushrooms are incredibly healthy for children

Aside from their immune-boosting properties, they’re great for improving memory.

Researchers at the National University of Singapore found that eating two 3/4 cup servings of cooked mushrooms per week may reduce your odds of mild cognitive decline. This means that kids that eat mushrooms are benefitting from their incredible memory-boosting powers.

Mushrooms are one of the greatest immune boosters. Some varieties of mushrooms (like the button mushrooms in this recipe) contain lentinan and beta-glucans, both of which are good for improving your immune system.

Mushrooms are great for energy. Mushrooms are rich in B vitamins: riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body.

Got A Picky Eater?

I’ve often heard kids say they don’t like mushrooms. That’s ok! Mushrooms are incredibly easy to hide in food. Chop them up very finely and mix with ground beef in your bolognaise or hamburgers. Mix finely chopped mushrooms into any of your egg dishes.

Or hide them in a pasta sauce. It’s best if you don’t have to hide mushrooms and kids learn to enjoy them.

Discuss the health benefits with your child, let them help you prepare the mushrooms, let them dish up their own, encourage them to have just one taste, and praise them when they do.

When Lexi says she doesn’t like something I have often told her it is just because she hasn’t tasted it enough times. The French believe that it takes five tries before a child will start to accept food into their diet. So gently persist!

Curried Mushrooms And Kale Quinoa Bowls

Kale has a very strong flavour and is an acquired taste for many. These curried mushrooms are the perfect accompaniment to kale with their earthy mushroom flavor and spicy curry.

Curried Mushroom

Curried Mushrooms & Kale Quinoa Bowls

Course Main Course, Salad
Servings 4 servings

Ingredients
  

  • 2 tbsp olive oil
  • 1 large red bell pepper diced
  • 1 red onion sliced into petals
  • 2 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • 1 tsp hot curry powder*
  • 1 tsp garam masala
  • ½ tsp ground turmeric
  • 200 g kale roughly chopped
  • 400 g tin coconut milk
  • 2 tbsp smooth peanut butter sugar-free
  • 400 g tin chickpeas rinsed and drained*
  • 400 g whute button mushrooms sliced
  • 1 large lime juiced
  • 2 cups cooked quinoa
  • lime wedges for serving
  • fresh coriander for serving

Instructions
 

  • Heat oil in a large buffet casserole over medium-high heat.
  • Add red pepper and onion. Cook briefly until the onion has just softened.
  • Add garlic, ginger, curry powder, garam masala, turmeric, salt and pepper. Cook until fragrant.
  • Add the kale and cook until just wilted.
  • Pour in the coconut milk and add the peanut butter. Stir and bring to a simmer.
  • Add the chickpeas and mushrooms. Stir well.
  • Simmer for a few minutes until the sauce thickens slightly and the mushrooms are cooked but retain some texture and bite.
  • Remove from the heat and squeeze over fresh lime juice.
  • Serve in bowls over freshly cooked quinoa with extra lime wedges and plenty of fresh coriander.

Notes

*You can substitute for mild curry, depending on your family's tolerance
Keyword curried mushroom, mushroom, quinoa

Happy cooking!

Candice

 

DISCLAIMER: This post was sponsored by The South African Mushroom Farmers’ Association. The South African Mushroom Farmers’ Association provided me with this recipe and associated images. All thoughts and opinions expressed herein are my own and not influenced by the developing company, and/or its affiliates, in any way. The fact is, I’m crazy about mushrooms, and want to shout it from the rooftops anyway. 

 

UPDATE of the post Biltong Mushroom and Potato Chowder

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