By Mayo Clinic Staff
Quinoa risotto with arugula and Parmesan

Dietitian's tip:

Quinoa (pronounced KEEN-wah), native to Peru, is much like wheat. Its subtle nutty flavor pairs well with a wide range of seasonings. To serve this dish as a main course, double the portions.

Number of servings

Serves 6


  1. 1 tablespoon olive oil
  2. 1/2 yellow onion, chopped
  3. 1 garlic clove, minced
  4. 1 cup quinoa, well rinsed
  5. 2 1/4 cups vegetable stock or broth
  6. 2 cups chopped, stemmed arugula (rocket)
  7. 1 small carrot, peeled and finely shredded
  8. 1/2 cup thinly sliced fresh shiitake mushrooms
  9. 1/4 cup grated Parmesan cheese
  10. 1/2 teaspoon salt
  11. 1/4 teaspoon freshly ground black pepper


In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and quinoa and cook for about 1 minute, stirring occasionally. Don't let the garlic brown.

Add the stock and bring to a boil. Reduce the heat to low and simmer until the quinoa is almost tender to the bite but slightly hard in the center, about 12 minutes. The mixture will be brothy. Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent, about 2 minutes longer.

Stir in the cheese and season with the salt and pepper. Serve immediately.

Nutritional analysis per serving

  • Total fat 3 g
  • Calories 147
  • Protein 8 g
  • Cholesterol 3 mg
  • Total carbohydrate 23 g
  • Dietary fiber 2 g
  • Monounsaturated fat 1 g
  • Saturated fat 1 g
  • Sodium 292 mg

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

April 15, 2011