2 February 2025

Eggplant, Mushroom & Pea Quinoa

If you’re looking for a hearty, plant-based meal packed with flavor and wholesome ingredients, this Eggplant, Mushroom & Pea Quinoa is the perfect choice. With tender eggplant, earthy mushrooms, sweet peas, and fluffy quinoa, this Mediterranean-inspired dish is both satisfying and easy to make.

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This Eggplant, Mushroom & Pea Quinoa takes inspiration from a classic Italian recipe called Pasta alla Boscaiola, traditionally made with tomato sauce and mushrooms seasoned with herbs such as oregano. For my plant-based version, I substitute pasta with quinoa to make the dish lighter and suitable for those following a gluten-free diet. Additionally, I always strive to create balanced meals that provide all the essential nutrients for a nourishing lunch or dinner. Since quinoa is already high in protein, I add green peas as an extra source to enhance its nutritional value.

Quinoa is an ancient grain with origins rooted in Peru, Bolivia, Ecuador and Chile, where the Incas referred to it as the “Mother of All Grains”. Despite being a seed, quinoa is commonly considered a grain, much like rice or wheat. It contains all nine essential amino acids and is high in fiber, supporting digestion and gut health. Additionally, this plant-based food helps regulate blood sugar levels, thanks to its low glycemic index.

Before storing the Eggplant, Mushroom & Pea Quinoa, let it cool completely at room temperature. Then, transfer the quinoa to an airtight container and place it in the fridge for up to 4-5 days. If you want to store it for longer, place it in freezer-safe bags or an airtight container to preserve its freshness.

Ingredients for Mediterranean quinoa

Eggplant: when cooked, it has a soft texture, which contrasts nicely with the firm mushrooms and fluffy quinoa. Eggplants are low in calories yet rich in fiber and vitamins, supporting heart health and digestion.

Peas: they provide a sweet flavor and vibrant green color, making the meal visually appealing. Green peas add a pleasant, crisp texture that complements the tender consistency of the vegetables and quinoa. They are a great source of plant-based protein, fiber, and vitamins such as C, K and B. Additionally, peas are high in iron and magnesium, supporting the immune system and bone health.

Mushrooms: they bring an earthy, savory umami flavor, complementing the mild eggplant and sweet peas, creating a well-rounded profile. I use champignon mushrooms, which are low in calories but packed with fiber, vitamins, and minerals such as selenium and potassium. Mushrooms support immune health, bone health, and provide antioxidant protection.

Find the complete recipe with measurements below.

How to prepare plant-based quinoa bowl

Heat a saucepan with olive oil, then add the chopped shallot and grated garlic cloves. Once soft, add the chopped eggplant and sliced mushrooms. Season with salt and pepper, and let it cook over medium heat.

Add the green peas, pour in the tomato sauce, and season with oregano. Stir to combine and let it cook over low heat. In the meantime, cook the quinoa according to the instructions on the package.

Combine the cooked quinoa with the sauce and stir to allow it to absorb the flavors.

My tips for wholesome quinoa recipe

I use canned green peas, but you can opt for fresh ones for a firmer, crispier texture.

For a creamier texture, pour in some coconut milk or plant-based yogurt at the end of cooking.

For extra flavor, cook the quinoa in vegetable broth instead of water.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!