img

Sign Up For Email Updates:

WCRF/AICR
Global Network
Health-e-Recipes
Quinoa Risotto Primavera

Print this recipe:

right arrowAs a Word doc
right arrowAs a PDF

May 13, 2014 | Issue 504

Spring Vegetable Risotto

Quinoa Risotto Primavera

Take advantage of abundant spring vegetables with this colorful risotto that cooks in about half the time of the traditional dish. Quinoa adds protein and fiber and complements the texture of the finely chopped cauliflower. Tossed with baby carrots, green peas and sautéed onion, this dish packs a full serving of veggies in each portion.

Makes 8 servings.

Per serving: 120 calories, 4.5 g total fat (1 g saturated fat),
14 g carbohydrate, 5 g protein,3 g dietary fiber, 280 mg sodium.

  • 2½ cups cauliflower florets, cut in 1-inch pieces, stems well-trimmed
  • 1½ Tbsp. extra virgin olive oil
  • 1/2 cup finely chopped onion
  • 2 Tbsp. finely chopped shallot
  • 2/3 cup quinoa, rinsed and drained
  • 3½ cups fat-free, reduced-sodium chicken broth, divided
  • 1/3 cup thinly sliced baby carrots
  • 1/2 cup frozen baby green peas
  • 1/4 cup grated Parmesan cheese
  • Salt and freshly ground black pepper
  • 1/3 cup chopped flat leaf parsley

Directions

  1. Place cauliflower in food processor. Pulse until cauliflower resembles crumbled feta, about 15-20 pulses; there should be 2 cups chopped cauliflower to set aside. Use leftover to add to soup or salad.
  2. In heavy, wide, large saucepan, heat oil over medium-high heat. Add onion and cook, stirring often, for 3 minutes. Add shallots and cook until golden, about 3 minutes, stirring occasionally. Add quinoa and cook, stirring constantly, until grain makes constant crackling, popping sound, about 5 minutes. Carefully add 2 cups broth, standing back as it will spatter. Cover, reduce heat and simmer quinoa for 10 minutes.
  3. Add cauliflower, carrots and 1/2 cup hot broth and simmer, uncovered, for 5 minutes, stirring often. Add peas and enough broth to keep risotto soupy, about 1/4 cup. Cook 8-10 minutes, or until quinoa is al dente or to your taste and vegetables are tender-crisp, adding broth 1/4 cup at a time, as needed. Risotto is done when liquid is mostly absorbed and mixture is slightly wet, but not soupy. Off heat, stir in cheese and season to taste with salt and pepper. Garnish with parsley and serve. Leftover risotto keeps for 3 days, covered in refrigerator, and can be served at room temperature as a whole-grain salad.

link to share on Facebook  link to share on Twitter   link to share on Pinterest  link to share Blog

Grocery list

Cauliflower florets
Olive oil
Onion
Shallot
Quinoa, rinsed and drained
Fat-free, reduced-sodium chicken broth, divided
Baby carrots
Frozen peas
Parmesan cheese
Salt and freshly ground black pepper
Parsley

You might also like

Spring Cleaning Checklist for Your Healthy Kitchen

BMI: A Starting Point for Healthy Weight

Recipe Extra:
Bow-Tie Pasta Primavera

Did You Know?

Primavera, the Italian word for spring, is the name for a dish that combines pasta with vegetables.

All active news articles
]]