Quinoa Risotto

Quinoa Risotto
Fat 13%Carbs 70%Protein 17%
Percent Calories

1 Cup of quinoa risotto contains 221 Calories. The macronutrient breakdown is 70% carbs, 13% fat, and 17% protein. This is a good source of protein (15% of your Daily Value), fiber (17% of your Daily Value), and potassium (8% of your Daily Value).

Makes
4 Cup
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

  • Quinoa

    Uncooked

    1 cup or 170g

  • Chicken broth

    Soup, canned, ready-to-serve

    1 cup or 240g

  • White wine

    Alcoholic beverage, table, sauvignon blanc

    1 serving 5 fl oz or 147g

  • Garlic

    Raw

    3 clove or 9g

  • Onions

    Raw

    ½ cup, chopped or 80g

  • Peas

    Green, frozen, cooked, boiled, drained, without salt

    ½ cup or 80g

  • Mushrooms

    Portabella, raw

    1 cup diced or 86g

Directions

  1. Heat cooking oil in a medium saucepan over medium heat. Add the quinoa and toast, stirring, for 2 to 3 minutes. Add 1½ cups stock (to start, you can add more later) and a pinch of salt. Increase the heat, bring to a boil, the reduce heat and simmer 20 to 25 minutes until the quinoa is very tender. If you need to, add more stock during the cooking process.
  2. Set the quinoa aside.
  3. In another pan, heat another 1-2 tablespoons cooking oil over medium heat. Add the onions and cook until translucent, about 3 minutes. Add the garlic and cook until fragrant. Add the mushrooms and peas and cook about 5-6 minutes. Add the white wine and cook until it is about halfway evaporated.
  4. And the mushroom mixture to the Quinoa. Stir gently. Taste for seasoning and adjust salt and pepper to taste. Serve with a glass of White wine.
  5. Enjoy! :-)

Nutrition Facts

For 1 Cup of quinoa risotto (203g)

NutrientValue%DV
Calories221
Fats3g 4%
Saturated fats0.3g 2%
Trans fats0g
Cholesterol1mg 0.4%
Sodium242mg 11%
Carbs35g 13%
Net carbs30g
Fiber5g 17%
Sugar3g
Protein8g
Calcium36mg 4%
Iron2mg 30%
Potassium389mg 8%
Vitamin D0.1μg 0.4%
Vitamins and Minerals
Alpha carotene4μg
Beta carotene254μg
Caffeine0mg
Choline42mg 8%
Copper0.3mg 36%
Fluoride0.2μg
Folate (B9)100μg 25%
Lycopene0μg
Magnesium91mg 22%
Manganese1mg 44%
Niacin2mg 13%
Pantothenic acid1mg 13%
Phosphorus245mg 35%
Retinol0μg
Riboflavin (B2)0.2mg 17%
Selenium8μg 15%
Theobromine0mg
Thiamine0.3mg 22%
Vitamin A IU428IU
Vitamin A21μg 2%
Vitamin B120μg 2%
Vitamin B60.3mg 23%
Vitamin C4mg 5%
Vitamin D IU2IU
Vitamin D20.1μg
Vitamin D30μg
Vitamin E1mg 7%
Vitamin K5μg 4%
Zinc2mg 15%
Sugars
Sugar3g
Sucrose1g
Glucose1g
Fructose0.4g
Lactose0g
Maltose0g
Galactose0g
Starch22g
Fats
Saturated fats0.3g 2%
Monounsaturated fats1g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.3g
Leucine0.4g
Lysine0.4g
Methionine0.1g
Phenylalanine0.3g
Proline0.4g
Serine0.3g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.1g
Valine0.3g

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