Quinoa risotto recipe ingredients
- 300g quinoa
- 1.2l vegetable stock
- 2 tbsp olive oil
- 200g chestnut mushrooms
- 100g red sweet pepper
- 100g red onion
- 100g sweet corn kernels (canned)
- 1 garlic clove
- 1 glass white wine
- 1 teaspoon red wine vinegar
- 1 lemon
- ½ tbsp thyme,
- ½ tbsp oregano
- ½ tbsp rosemary
- ½ tbsp salt and pepper
Preparation
- Cook the quinoa in vegetable stock as indicated on the package.
- Dice the peppers and onion. Slice the mushrooms.
- Finely chop the garlic.
- Pour the sweet corn kernels (from the can) into a sieve and leave to drain.
Method
- Fry the vegetables in olive oil.
- Add the herbs and garlic, season with pepper and salt. Stir well.
- Deglaze with white wine, reduce by half.
- Add the pre-cooked quinoa and corn kernels.
- Just before serving season with some drops of red wine vinegar and/or lemon juice.
Nutritional information
Nutrition per 100 grams
Energy …………………………………………………………. 136kcal/ 568kJ
Proteins………………………………………………………………………………4.3g
Total fat………………………………………………………………………………3.5g
Saturated fat ……………………………………………………………………..0.5g
Monounsaturated fat……………………………………………………….1.4g
Polyunsaturated fat………………………………………………………….0.6g
Cholesterol ………………………………………………………………………..0.0mg
Carbohydrates…………………………………………………………………20.0g
Sugars. ………………………………………………………………………………..1.6g
Fibres…………………………………………………………………………………..1.8g
Parki’s Kookatelier is a Belgian project focusing on specialised nutrition for people with Parkinson’s disease. The authors are Yves Meersman and Randy Mellaerts. For more information, visit their website here.
