⏱ 35 min totalQuinoa Risotto with Grilled Scallions and Arugula
Per 1 serving · 558 g · 11 ingredients
of a 2,000 cal day
- Protein31g19% of calories
- Carbs73g45% of calories
- Fat26g35% of calories
At a glance
One serving of Quinoa Risotto with Grilled Scallions and Arugula (558 g) has 637 calories, with 31 g of protein, 73 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (62% DV), dietary fiber (33% DV) and Vitamin E (20% DV). Keep an eye on sodium and saturated fat, which provide 81% and 66% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Dietary fiber33%
- Vitamin E20%
- Vitamin K82%
- Thiamine28%
- Riboflavin (B2)30%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin C18%
- Niacin11%
- Choline14%
Watch
20%+ of the daily value
- Sodium81%
- Saturated fat66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Coconut oil
1 ½ shallot (medium) Shallots
1 clove Garlic
½ cup Quinoa
1 ¼ cup Vegetable broth
1 ¼ oz Parmesan cheese
1 ½ cup Arugula- 🥄¼ dash Salt
¼ dash Black pepper
2 medium Scallions
¼ tbsp Olive oil
Directions
- 1
In a large saucepan over medium heat, melt 1 tbsp of coconut oil. Add the finely chopped shallots and sauté until soft and translucent, about 4 minutes. Stir in the chopped garlic and rinsed quinoa, cooking for about 1 minute. Pour in the heated vegetable broth, bring to a boil, then reduce heat, cover, and simmer until the quinoa is tender but slightly undercooked, about 12 to 14 minutes.
- 2
Fold in the cheese and cook until the quinoa is al dente and some broth remains. Remove from heat and fold in the arugula. Season with salt and pepper.
- 3
Heat a grill or cast-iron skillet to medium-high. Rub the scallions with the remaining 1 tbsp of coconut oil and grill, turning once, until tender and slightly charred, about 7 to 10 minutes. Serve the quinoa on plates, topped with grilled scallions and additional cheese, if desired.
Vitamins & minerals
Amounts for 1 serving (558 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 133 μg | 15% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 98 μg | 82% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 56% |
| Folate (B9) | 229 μg | 57% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 79 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 583 mg | 58% |
| Iron | 6 mg | 75% |
| Potassium | 1,001 mg | 21% |
| Magnesium | 220 mg | 52% |
| Phosphorus | 718 mg | 103% |
| Zinc | 4 mg | 40% |
| Copper | 1 mg | 62% |
| Manganese | 2 mg | 92% |
| Selenium | 17 μg | 31% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 641 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 3 g | — |
| Retinol | 79 μg | — |
| Serine | 1 g | — |
| Starch | 44 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 637 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 121minWalking (3.5 mph)
- 76minCycling (moderate)
- 53minRunning (6 mph)
- 90minSwimming laps
Common questions
How many calories are in Quinoa Risotto with Grilled Scallions and Arugula?
One serving of Quinoa Risotto with Grilled Scallions and Arugula (1 serving) has 637 calories, which works out to 114 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Quinoa Risotto with Grilled Scallions and Arugula high in protein?
It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa Risotto with Grilled Scallions and Arugula keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 45% 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 with Grilled Scallions and Arugula?
1865 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Risotto with Grilled Scallions and Arugula?
6.7 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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