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Quinoa risotto with arugula and Parmesan

Mar. 17, 2013 @ 12:00 AM

This healthy carb, low-fat recipe is courtesy of the Mayo Clinic.

Dietitian's tip: 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.

Serves 6


1 T. olive oil

1/2 yellow onion, chopped

1 garlic clove, minced

1 cup quinoa, well rinsed

21/4 c. vegetable stock or broth

2 c. chopped, stemmed arugula (rocket)

1 small carrot, peeled and finely shredded

1/2 c. thinly sliced fresh shiitake mushrooms

1/4 c. grated Parmesan cheese

1/2 tsp. salt

1/4 tsp. freshly ground black pepper


In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté 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.

Nutritional analysis per serving

Calories 147

Sodium 292 mg

Total fat 3 g

Total carbohydrate 23 g

Saturated fat 1 g

Dietary fiber 2 g

Monounsaturated fat 1 g

Protein 8 g

Cholesterol 3 mg