Quinoa Risotto Primavera

By Abby Henry Singh November 9, 2017Recipes, Sides

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.

Ingredients

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

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.

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.

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.

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.

 

Recipe from the American Institute for Cancer Research.

 

Abby Henry Singh

Author Abby Henry Singh

Manger Content, Outreach, and Outcomes Abby Henry Singh is a native of Sevierville, Tennessee, and a graduate of Belmont University with a bachelor’s degree in English and history. She has been a member of PearlPoint Cancer Support for over 5 years. Previously, Singh was the Program and Outreach Manger for the Lupus Foundation of America, Mid-South Chapter where she worked to raise disease awareness and support those diagnosed with the disease through educational programs. She is a member of Alpha Gamma Delta sorority and the Belmont English alumni book club.

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