
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
- 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.
- Add 1 tsp Dried Italian herbs and stir well.
- Add 500g / 18oz sliced Mushrooms and cook over medium heat for a few minutes.
- Once the mushrooms are cooked, combine 360g / 12.7oz rinsed Quinoa with the mushrooms, Onion, and Garlic.
- Cover the Quinoa fully with some of the 800ml / 27fl oz hot Vegetable stock.
- 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.
- 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.
- 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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