Recipe: Quinoa Spinach Parmesan Risotto



Quinoa Spinach Parmesan Risotto

Prep time: 5 minutes

Cook time: 15 minutes

Yield: 6 servings

Serving size: ½ cup


1 cup dry quinoa

2 cups reduced-sodium chicken broth

2 Tbsp extra virgin olive oil

½ cup onion, diced

1 Tbsp garlic, minced

½ tsp salt

½ tsp black pepper

2 tsp all-purpose flour

1 cup skim milk

1½ cup baby spinach, chopped

⅓ cup frozen peas

½ cup reduced-fat Parmesan cheese

!Optional Topping*:

reduced-fat Parmesan cheese

*Optional ingredients are not included in nutritional calculations.


    In a small pot, add dry quinoa and chicken broth. Bring to a rolling boil. Cover and cook for 12-15 minutes. Remove from heat and fluff with a fork, cover and set aside.

    In a medium-sized sauté pan, over medium, heat olive oil until hot. Add onions, garlic, salt and pepper and sauté until onions are tender. Sprinkle flour and vigorously stir to form a roux. Cook for 1 minute.

    Add ⅓ cup of milk and stir, working out any lumps from the flour. Add the rest of your milk and stir. Turn stove to low and cook for 7-8 minutes, until sauce is thickened.

    Add spinach and peas to pan and cook until spinach has wilted (about 2 minutes), then remove from heat.

    Add Parmesan and quinoa and mix thoroughly. Serve hot with (optional) Parmesan cheese on top.

Nutrition Information

Per Serving: ½ cup

Calories: 180

Calories from fat: 17

Fat: 5g

Saturated Fat: 1g

Cholesterol: 6mg

Sodium: 400mg

Carbohydrates: 25g

Fiber: 2g

Sugar 4g

Protein: 7g

Calcium: 14mg

Iron: 8mg

WWP+: 4