By Mayo Clinic Staff
Quinoa risotto with arugula and Parmesan

Dietitian's tip:

Quinoa (pronounced KEEN-wah) has a subtle nutty flavor that pairs well with a variety of seasonings.

Number of servings

Serves 6
  1. DASH diet
  2. Heart-healthy
  3. Weight management
  4. Meatless
  5. Healthy-carb
  6. Diabetes meal plan
  7. Gluten-free


  1. 1 tablespoon olive oil
  2. 1/2 yellow onion, chopped (about 1/2 cup)
  3. 1 garlic clove, minced
  4. 1 cup quinoa, well rinsed
  5. 2 1/4 cups low-sodium 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. 1/4 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

Serving size: About 1 cup

  • Calories 161
  • Total fat 5 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 3 mg
  • Sodium 211 mg
  • Total carbohydrate 22 g
  • Dietary fiber 3 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Protein 6 g

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 a James Beard award.

April 05, 2017