Quinoa risotto with arugula and Parmesan

Dietician's Tip

Quinoa (pronounced KEEN-wah) has a subtle nutty flavor that pairs well with a variety of seasonings.

Ingredients

  • 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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 161
Total carbohydrate: 22 g
Cholesterol: 3 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 6 g
Saturated fat: 1 g
Serving size: About 1 cup
Sodium: 211 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Vegetables: 2

Last Updated Apr 5, 2017


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use