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Health Information Library Recipes Quinoa risotto with arugula and Parmesan

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.

Last Updated: April 5th, 2017