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.

How to Prepare

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.

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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