Quinoa Risotto Primavera | Cook For Your Life

Quinoa Risotto Primavera

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Rated 5 out of 5
5 out of 5 stars (based on 1 review)

Clock Icon for Prep Time min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

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...


Ingredients

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

Calories

124 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

15 g

Sugar

2 g

Fiber

3 g

Protein

6 g

Sodium

433 mg

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. Add leftovers 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.

Chef Tips

This recipe contains cancer fighting foods: broccoli and cruciferous vegetables, dry beans, peas, and lentils (legumes), whole grains.

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR’s Cancer Prevention Recommendations. Learn more about AICR’s recipe guidelines.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Comments

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Rated 5 out of 5
September 11, 2022
anonymous

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