Quinoa Risotto

Fat 15%Carbs 68%Protein 17%
Percent Calories

1 Cup of quinoa risotto contains 235 Calories. The macronutrient breakdown is 68% carbs, 15% fat, and 17% protein. This is a good source of protein (16% of your Daily Value), fiber (16% 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 stock

    Soup, home-prepared

    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

Directions

  1. Heat cooking oil in a medium saucepan over medium heat. Add the quinoa and toast, stirring, for 2 to 3 minutes. Add 1 cups stock (to start, you can add more later), garlic, onion 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 (182g)

NutrientValue%DV
Calories235
Fats3g 4%
Saturated fats1g 3%
Trans fats0g
Cholesterol2mg 1%
Sodium103mg 4%
Carbs36g 13%
Net carbs31g
Fiber4g 16%
Sugar3g
Protein9g
Calcium35mg 4%
Iron2mg 31%
Potassium362mg 8%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene4μg
Beta carotene254μg
Caffeine0mg
Choline43mg 8%
Copper0.3mg 34%
Fluoride0.2μg
Folate (B9)97μg 24%
Lycopene0μg
Magnesium93mg 22%
Manganese1mg 43%
Niacin2mg 12%
Pantothenic acid0.4mg 8%
Phosphorus235mg 34%
Retinol1μg
Riboflavin (B2)0.2mg 15%
Selenium6μg 10%
Theobromine0mg
Thiamine0.2mg 20%
Vitamin A IU428IU
Vitamin A22μg 2%
Vitamin B120μg 0%
Vitamin B60.3mg 24%
Vitamin C4mg 5%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 7%
Vitamin K5μg 4%
Zinc2mg 15%
Sugars
Sugar3g
Sucrose1g
Glucose0.4g
Fructose0.3g
Lactose0g
Maltose0g
Galactose0g
Starch22g
Fats
Saturated fats1g 3%
Monounsaturated fats1g
Polyunsaturated fats2g
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
Glycine0.3g
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