Heart Healthy Quinoa Risotto Recipe

                   
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.
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Ingredients
Recipe yields 6 servings
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
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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.

Time: 35 minutes
Servings: 6
Calories: 176
Make this for: Gluten Free
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size: 3/4 cup
Per serving:
calories:176
total fat:5g
sat fat:1g
cholesterol:4mg
sodium:296mg
total carb:25g
fibers:4g
proteins:9g

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About This Healthy Recipe

This rice free Risotto recipe is the perfect gluten-free side dish. Made with quinoa in lieu of rice, this recipe packs all of the flavor without the grains or the calories. In fact, this healthy side dish contains just 176 calories per serving, so you can be sure to enjoy guilt free. While this recipe is low in calories it is high in protein. Containing 9g plant based protein per serving, this risotto is a perfect option for those following a vegan and or vegetarian diet. Even better, this recipe is a great option for those currently facing dietary restrictions. Low in both saturated fat (1g) and carbohydrates (25g) this recipe may be a great option for those following a heart healthy and or diabetic friendly diet. No matter what the occasion, this quinoa risotto is sure to satisfy. Enjoy!

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Heart Healthy Quinoa Risotto Recipe

Ingredients
Recipe yields 6 servings
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
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.

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