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Recipe: Quinoa risotto with arugula and Parmesan

Recipe: Quinoa risotto with arugula and Parmesan

Quinoa risotto with arugula and Parmesan — one of many healthy recipes from Mayo Clinic.

Quinoa (pronounced KEEN-wah), native to Peru, is much like wheat. Its subtle nutty flavor pairs well with a wide range of seasonings. To serve this dish as a main course, double the portions.


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.


Ingredients
  • 1 tablespoon olive oil
  • 1/2 yellow onion, chopped
  • 1 garlic clove, minced
  • 1 cup quinoa, well rinsed
  • 2 1/4 cups 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
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories147 
Carbohydrate23 g 
Cholesterol3 mg 
Fiber2 g 
Monounsaturatedfat1 g 
Potassium 
Protein8 g 
Saturatedfat1 g 
Servingsize 
Sodium292 mg 
TotalFat3 g 

2011-04-15

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