⏱ 40 min totalQuinoa Risotto
Per 1 serving · 237 g · 9 ingredients
of a 2,000 cal day
- Protein8.3g13% of calories
- Carbs34g53% of calories
- Fat9.7g34% of calories
- ✓ Cholesterol free
At a glance
One serving of Quinoa Risotto (237 g) has 281 calories, with 8.3 g of protein, 34 g of carbohydrates and 9.7 g of fat. Most of its energy comes from carbs (53% of calories). It is high in thiamine (20% DV), Vitamin B6 (25% DV) and folate (b9) (24% DV).
High in
20%+ of the daily value
- Thiamine20%
- Vitamin B625%
- Folate (B9)24%
- Iron32%
- Magnesium23%
- Phosphorus36%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E14%
- Riboflavin (B2)18%
- Niacin14%
- Pantothenic acid15%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
¼ cup Quinoa
⅜ cup Chicken broth- 🥄¼ dash Salt
¼ serving 5 fl oz White wine
¾ clove Garlic
⅛ cup, chopped Onion
⅛ cup Green peas
¼ cup diced Portobello mushrooms
Directions
- 1
Heat half of the olive oil in a medium saucepan over medium heat. Add the quinoa and toast, stirring, for 2 to 3 minutes.
- 2
Add the chicken broth and a pinch of salt. Increase the heat to bring to a boil, then reduce heat and simmer for 20 to 25 minutes until the quinoa is very tender, adding more broth if needed.
- 3
In another pan, heat the remaining olive oil over medium heat. Add the onions and cook until translucent, about 3 minutes. Add the garlic and cook until fragrant.
- 4
Add the mushrooms and peas and cook for about 5-6 minutes. Add the white wine and cook until it is about halfway evaporated.
- 5
Combine the mushroom mixture with the quinoa. Stir gently, taste for seasoning, and adjust salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (237 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 97 μg | 24% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 15% |
| Choline | 43 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 40 mg | 4% |
| Iron | 3 mg | 32% |
| Potassium | 424 mg | 9% |
| Magnesium | 95 mg | 23% |
| Phosphorus | 251 mg | 36% |
| Zinc | 2 mg | 16% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 47% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 210 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 74 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 23 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 281 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 34minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Quinoa Risotto?
One serving of Quinoa Risotto (1 serving) has 281 calories, which works out to 119 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Quinoa Risotto high in protein?
Not especially. It has 8.3 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa Risotto keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa Risotto?
398 mg per serving.
How much sugar is in Quinoa Risotto?
3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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