⏱ 50 min totalQuinoa Risotto with Mushrooms
Per 1 serving · 222 g · 9 ingredients
of a 2,000 cal day
- Protein7.4g15% of calories
- Carbs30g63% of calories
- Fat4.7g22% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Quinoa Risotto with Mushrooms (222 g) has 213 calories, with 7.4 g of protein, 30 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (63% of calories). It is high in riboflavin (b2) (27% DV), niacin (30% DV) and Vitamin B6 (39% DV).
High in
20%+ of the daily value
- Riboflavin (B2)27%
- Niacin30%
- Vitamin B639%
- Pantothenic acid39%
- Iron26%
- Magnesium20%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Thiamine15%
- Folate (B9)19%
- Potassium13%
- Zinc19%
- Selenium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Olive oil
³⁄₁₆ cup Quinoa
1 ⅓ fl oz White wine
³⁄₁₆ cup, whole White mushrooms
³⁄₁₆ tbsp Parmesan cheese
¹⁄₁₆ tsp, leaves Thyme
³⁄₁₆ clove Garlic
5 mushroom Shiitake mushrooms
¼ cup, chopped Onion
Directions
- 1
Slice the shiitake mushrooms. Press the garlic clove without any juice running out. Finely chop the thyme.
- 2
Bring 2 cups of salted water to a boil in a medium saucepan. Add quinoa, reduce heat to medium-low, cover, and simmer until tender and water is absorbed, about 13 minutes.
- 3
Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and sauté until it begins to brown, about 5 minutes. Add garlic and stir for 30 seconds. Add mushrooms and thyme, and sauté until mushrooms are tender, about 6 minutes. Add wine and stir until the wine is reduced and the liquid is syrupy, about 2 minutes.
- 4
Mix quinoa into the mushroom mixture and season with salt and pepper. Serve with Parmesan cheese on the side.
Vitamins & minerals
Amounts for 1 serving (222 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 5 mg | 30% |
| Vitamin B6 | 1 mg | 39% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 2 mg | 39% |
| Choline | 27 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 2 mg | 26% |
| Potassium | 589 mg | 13% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 275 mg | 39% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 39% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 80 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 2 μg | — |
| Serine | 0.3 g | — |
| Starch | 15 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0.4 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Quinoa Risotto with Mushrooms?
One serving of Quinoa Risotto with Mushrooms (1 serving) has 213 calories, which works out to 96 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Quinoa Risotto with Mushrooms high in protein?
Not especially. It has 7.4 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Quinoa Risotto with Mushrooms keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 63% 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 Mushrooms?
29 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quinoa Risotto with Mushrooms?
4.6 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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