Mayo Clinic Health Library

Recipe: Quinoa risotto with arugula and Parmesan

Updated: 04-15-2011

Dietitian's tip: Quinoa (pronounced KEEN-wah), native to Peru, is much like wheat. Its subtle nutty flavor pairs well with a wide range of seasonings. To serve this dish as a main course, double the portions.

Ingredients

Serves: 6

  • 1 tablespoon olive oil
  • 1/2 yellow onion, chopped
  • 1 garlic clove, minced
  • 1 cup quinoa, well rinsed
  • 2 1/4 cups 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
  • 1/2 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.

Nutritional Analysis per serving
  • Calories: 147
  • Total carbohydrate: 23 g
  • Cholesterol: 3 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 1 g
  • Protein: 8 g
  • Saturated fat: 1 g
  • Sodium: 292 mg
  • Total fat: 3 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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