Quinoa Mushroom Risotto

Quinoa Mushroom Risotto

Blood Sugar: 4Servings: 4Preparation Time: 40minMeal Category: Dinner
Micronutrients:FolateMagnesiumVitamin A

Macronutrients per 100g

Energy
57kcal
Sugar
2g
Fat
2g
Fiber
2g
Sat fat
0g
Protein
2g
Carbs
7g
Sodium
261mg

Ingredients

  • 1 diced Onion
  • 2 crushed Garlic cloves
  • 1 tbsp Olive oil
  • 1 tsp Dried Italian herbs
  • 500g / 18oz sliced Mushrooms
  • 360g / 12.7oz rinsed Quinoa
  • 800ml / 27fl oz hot Vegetable stock
  • 1 Lemon juice
  • 20g / 0.7oz Nutritional yeast
  • 1 handful Freshly chopped parsley
  • 1 handful Freshly chopped thyme
  • to taste Sea salt
  • to taste Pepper

Preparation

  1. Cook the diced Onion and crushed Garlic cloves in 1 tbsp Olive oil (or water if cooking oil-free) in a large pan, stirring often.
  2. Add 1 tsp Dried Italian herbs and stir well.
  3. Add 500g / 18oz sliced Mushrooms and cook over medium heat for a few minutes.
  4. Once the mushrooms are cooked, combine 360g / 12.7oz rinsed Quinoa with the mushrooms, Onion, and Garlic.
  5. Cover the Quinoa fully with some of the 800ml / 27fl oz hot Vegetable stock.
  6. When the stock is absorbed, add the remaining Vegetable stock a little at a time, letting the Quinoa absorb the liquid, stirring regularly until the Quinoa is soft and mushy.
  7. Add sea salt and pepper to taste, 1 Lemon juice, 20g / 0.7oz Nutritional yeast, and some of the freshly chopped parsley and thyme and combine.
  8. Top with vegan Italian-style cheese and the remaining herbs and enjoy.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
20% of RDI
Vitamin C
7% of RDI
Omega 3
3% of RDI
Vitamin A
19% of RDI
Calcium
17% of RDI
Folate
46% of RDI

Good to know

You can make this quinoa risotto with pumpkin and sage or tomatoes and vegan sausages for variation. Olive oil is optional; use water for an oil-free version.
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