Quinoa Mushroom Risotto

Quinoa Mushroom Risotto

Glicemia: 4Porzioni: 4Tempo di preparazione: 40minPasto: Cena
Micronutrienti:FolatiMagnesioVitamina A

Macronutrienti per 100 g

Energia
57kcal
Zuccheri
2g
Grassi
2g
Fibre
2g
Grassi saturi
0g
Proteine
2g
Carboidrati
7g
Sodio
261mg

Ingredienti

  • 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

Preparazione

  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.

Micronutrienti in % del fabbisogno giornaliero

Ferro
1% del fabbisogno giornaliero
Magnesio
20% del fabbisogno giornaliero
Vitamina C
7% del fabbisogno giornaliero
Omega 3
3% del fabbisogno giornaliero
Vitamina A
19% del fabbisogno giornaliero
Calcio
17% del fabbisogno giornaliero
Folati
46% del fabbisogno giornaliero

Buono a sapersi

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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