Quinoa risotto with arugula and Parmesan
Nutrition Facts
Serving Size About 1 cup
Calories 161
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 5 g | |
| Sodium | 211 mg | |
| Cholesterol | 3 mg | |
| Dietary fiber | 3 g | |
| Protein | 6 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Quinoa is mistakenly thought of as a grain — it's actually a seed. It's gluten-free and has twice the protein of an equal amount of brown rice.
Ingredients
(Serves 6)- 1 tablespoon olive oil
- 1/2 yellow onion, chopped (about 1/2 cup)
- 1 garlic clove, minced
- 1 cup quinoa, well rinsed
- 2 1/4 cups low-sodium vegetable stock or broth
- 2 cups chopped, stemmed arugula (rocket)
- 1 small carrot, peeled and finely shredded
- 1/2 cup thinly sliced fresh shiitake mushrooms
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don't let the garlic brown.
Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.
Stir in the cheese and season with the salt and pepper. Serve immediately.