Heart Healthy Quinoa Risotto

Name: Heart Healthy Quinoa Risotto
Total time: 35 min
Yield: 6
Ingredients: 1 Tbsp olive oil; 1 yellow onion, chopped; 3 garlic cloves, minced; 1 cup quinoa, rinsed well; 2 1/4 cups reduced-sodium chicken broth or vegetable broth (gluten free if needed); 2 cups chopped spinach or arugula; 1 small carrot, peeled and finely shredded; 1/2 cup frozen peas; 1/2 cup thinly sliced fresh shiitake mushrooms; 1/2 cup grated Parmesan cheese; 1/4 tsp black pepper

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic

Photo Credit: Baldwin Publishing Staff Photographer

Our simple risotto recipes uses quinoa in place of rice for a hearty texture and taste that embraces the flavors of Italy. Try this gluten-free grain and vegetable bowl loaded with shredded carrots, shiitake mushrooms and garlic-infused olive oil.

Total Time

35 minutes

Servings

6

Calories

176

Helpful How-To Video

Directions

Step 1

In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until softened, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally.
Step 2

Add the broth and bring to a boil. Reduce the heat to low and simmer until the quinoa is al dente, about 12 minutes. Stir in the spinach, carrot, peas and mushrooms and simmer for 2 minutes, or until the quinoa is translucent.
Step 3

Stir in the Parmesan and season with black pepper. Serve immediately.

Nutrition Facts

Serving Size:

3/4 cup

176

Calories

5

g

Fat

4

mg

Cholesterol

296

mg

Sodium

25

g

Carbs

1

g

Sat. Fat

4

g

Fiber

9

g

Protein

Heart Healthy Quinoa Risotto

FREEHealthy 30-Minute Meals

Ingredients

Helpful How-To Video

Directions

Step 1

Step 2

Step 3

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Nutrition Facts

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