Mayo Quinoa risotto with arugula and Parmesan

[Guest guest]

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Mayo Quinoa risotto with arugula and Parmesan

1 tablespoon olive oil

1/2 yellow onion, chopped

1 garlic clove, minced

1 cup quinoa, well rinsed

2 1/4 cups vegetable stock or broth

2 cups chopped, stemmed arugula (rocket)

1 small carrot, peeled and finely shredded

1/2 cup thinly sliced fresh shiitake mushrooms

1/4 cup grated Parmesan cheese

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

 

 

 

 

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

onion and saute 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.

 

SERVES 6

 

Nutritional Analysis (per serving) Calories 147;Total fat 3 g

(Monounsaturated fat 1 g, Saturated fat 1 g);Fiber 2 g

Protein 8 g; Cholesterol 3 mg; Carbohydrate 23 g; Sodium 292 mg

 

Source: This recipe is one of 150 recipes collected in The New Mayo

Clinic Cookbook, published by Mayo Clinic Health Information and

Oxmoor House, and winner of the 2005 James Beard award.

 

Formatted by Chupa Babi in MC: 04.20.06

 

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.

 

ChupaNote: Use the Reggiano Parmagiann- its softer. I used a whole

large Vidalia onion, doubled (or tripled!!! didn't measure) the

garlic, and added 1 teaspoon red pepper flakes to the oil. Used the

baby arugula. And added 1 cup rinsed frozen peas at the very end; they

turn a bright green but don't get mushy. Next time I'll add some

roasted red peppers. I like the ones packed in oil and if purchased at

an ethnic grocery (as compared with gourmet) are less expensive.

 

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[Guest guest]

Thanks for this recipe Chupa! It sounds absolutely wonderful! The use of

the quinoa is perfect for me! High in protein and easy on my tummy! You are

a star.

Thanks again,

Roxanne NE Philly PA