Quinoa Risotto
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
Directions
- 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.
- Set the quinoa aside.
- 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.
- 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.
- Enjoy! :-)
Nutrition Facts
For 1 Cup of quinoa risotto (203g)
Nutrient | Value | %DV |
---|---|---|
Calories | 221 | |
Fats | 3g | 4% |
Saturated fats | 0.3g | 2% |
Trans fats | 0g | |
Cholesterol | 1mg | 0.4% |
Sodium | 242mg | 11% |
Carbs | 35g | 13% |
Net carbs | 30g | |
Fiber | 5g | 17% |
Sugar | 3g | |
Protein | 8g | |
Calcium | 36mg | 4% |
Iron | 2mg | 30% |
Potassium | 389mg | 8% |
Vitamin D | 0.1μg | 0.4% |
Vitamins and Minerals | ||
Alpha carotene | 4μg | |
Beta carotene | 254μg | |
Caffeine | 0mg | |
Choline | 42mg | 8% |
Copper | 0.3mg | 36% |
Fluoride | 0.2μg | |
Folate (B9) | 100μg | 25% |
Lycopene | 0μg | |
Magnesium | 91mg | 22% |
Manganese | 1mg | 44% |
Niacin | 2mg | 13% |
Pantothenic acid | 1mg | 13% |
Phosphorus | 245mg | 35% |
Retinol | 0μg | |
Riboflavin (B2) | 0.2mg | 17% |
Selenium | 8μg | 15% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 22% |
Vitamin A IU | 428IU | |
Vitamin A | 21μg | 2% |
Vitamin B12 | 0μg | 2% |
Vitamin B6 | 0.3mg | 23% |
Vitamin C | 4mg | 5% |
Vitamin D IU | 2IU | |
Vitamin D2 | 0.1μg | |
Vitamin D3 | 0μg | |
Vitamin E | 1mg | 7% |
Vitamin K | 5μg | 4% |
Zinc | 2mg | 15% |
Sugars | ||
Sugar | 3g | |
Sucrose | 1g | |
Glucose | 1g | |
Fructose | 0.4g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 22g | |
Fats | ||
Saturated fats | 0.3g | 2% |
Monounsaturated fats | 1g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.3g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 1g | |
Glycine | 0.4g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.3g | |
Leucine | 0.4g | |
Lysine | 0.4g | |
Methionine | 0.1g | |
Phenylalanine | 0.3g | |
Proline | 0.4g | |
Serine | 0.3g | |
Threonine | 0.2g | |
Tryptophan | 0.1g | |
Tyrosine | 0.1g | |
Valine | 0.3g |