Quinoa Risotto

Quinoa Risotto
Fat 13% Carbs 70% Protein 17%
Percent Calories

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).

4 Cup
Prep Time
15 minutes
Cook Time
20 minutes


  • Quinoa


    1 cup or 170g

  • Chicken broth

    Soup, canned, ready-to-serve

    1 cup or 240g

  • White wine

    Alcoholic beverage, table, sauvignon blanc

    1 serving 5 fl oz or 147g

  • Garlic


    3 clove or 9g

  • Onions


    ½ cup, chopped or 80g

  • Peas

    Green, frozen, cooked, boiled, drained, without salt

    ½ cup or 80g

  • Mushrooms

    Portabella, raw

    1 cup diced or 86g


  1. 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.
  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 (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%
Sugar 3g
Sucrose 1g
Glucose 1g
Fructose 0.4g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 22g
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

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