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Nutrition score

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Mushroom & quinoa risotto
Mushroom & quinoa risotto
65 Nutrition score
Dinner 🥄 10 min prep 🔥 30 min cook 👤 2 servings

A lighter twist on risotto using quinoa instead of rice, with portabella and shiitake mushrooms, garlic and fresh thyme. Creamy and deeply savoury.

vegan high protein gluten free high zinc
Ingredients (per serving)
Method
  1. 1 Sauté onion and garlic in olive oil until soft.
  2. 2 Slice mushrooms and add to pan. Cook until golden.
  3. 3 Add quinoa and stir to coat. Pour in vegetable stock, a ladleful at a time, stirring frequently.
  4. 4 Continue adding stock over 20 minutes until quinoa is cooked and creamy.
  5. 5 Stir in fresh thyme and season well.

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Nutrition per serving
930 kJ
Energy (kJ)
195 kcal
Energy (kcal)
34.9 g
Carbohydrate
9.9 g
Protein
6.7 g
Fibre (NSP)
2.6 g
Total Sugars
2.6 g
Fat
32.9 mg
Sodium
0.01 g
Salt
Micronutrient
Potassium 776 mg
Phosphorus 213 mg
Magnesium 110 mg
Calcium 48 mg
Chloride 19.1 mg
Folate 16.4 µg
Selenium 11.7 µg
Niacin (B3) 5.4 mg
Iron 3.8 mg
Zinc 2.2 mg
Vitamin C 1.6 mg
Riboflavin (B2) 0.622 mg
Copper 0.556 mg
Vitamin K 0.188 µg
Vitamin B6 0.182 mg
Manganese 0.156 mg
Thiamin (B1) 0.133 mg
Vitamin E (alpha-TE) 0.087 mg
Pantothenic Acid (B5) 0.036 mg
Vitamin D 0.022 µg
Minerals
Iodine 0.72 µg
Fatty acids
Polyunsaturated fat (PUFA) 0.948 g
Monounsaturated fat 0.632 g
Saturated fat 0.259 g
Sugars (breakdown)
Glucose (dextrose) 1.9 g
Sucrose 1.9 g
Fructose 0.834 g
Carbohydrate (breakdown)
Starch 23.5 g
Amino acids
Glutamic acid 2 g
Aspartic acid 0.532 g
Leucine 0.474 g
Proline 0.367 g
Valine 0.354 g
Arginine 0.352 g
Phenylalanine 0.337 g
Serine 0.309 g
Isoleucine 0.278 g
Alanine 0.277 g
Tyrosine 0.24 g
Glycine 0.24 g
Threonine 0.232 g
Lysine 0.225 g
Methionine 0.176 g
Histidine 0.164 g
Cysteine 0.12 g
Tryptophan 0.083 g
Proximate
Water 139 g
Vitamins
Biotin (Vitamin B7) 11.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.776 g
Omega-3 (Alpha-linolenic acid) 0.062 g
Flavonols
Quercetin 11.8 mg
Isorhamnetin 1.4 mg
Myricetin 0.874 mg
Kaempferol 0.295 mg
Flavones
Apigenin 0.078 mg
Luteolin 0.057 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.024 mg
Anthocyanins
Delphinidin (total glycosides) 1.3 mg
Cyanidin (total glycosides) 0.957 mg
Pelargonidin (total glycosides) 0.006 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0.001 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.