Quinoa Risotto

[Guest guest]

Quinoa Risotto 01-SEP-00 p. 34

6 servings—Egg- & Dairy-free

 

We are taking liberties because the cooking method

employed here is similar to that used for risotto,

which refers to rice. This is a great way to enjoy the

protein-packed grain quinoa. We’ve also included

bulgur and sesame seeds for diversity and texture,

plus shiitakes and sweet potato for earthiness. Unlike

a traditional risotto, which requires constant

stirring and attention, this dish is relatively

carefree. Just be sure to keep the heat high, add the

liquid in three phases and stir occasionally to

prevent sticking.

 

4 oz. shiitake or portobello mushrooms, stemmed and

sliced (1 1/2 cups)

1 cup peeled, diced sweet potato

1 cup diced onion

1 Tbs. minced garlic

2 tsp. dried sage

1 tsp. dried thyme

1/2 tsp. cracked black pepper

1/2 tsp. salt

2 cups uncooked quinoa, rinsed well

1/3 cup uncooked bulgur

1/3 cup unhulled sesame seeds (2 oz.)

4 tsp. olive oil

7 cups low-sodium vegetable broth, preferably mushroom

broth, or water

1 bay leaf

In large saucepan, bring broth and bay leaf to a boil

over high heat.

 

Meanwhile, in large, heavy pot, heat oil over high

heat. Add mushrooms and sweet potato and cook,

stirring often, 2 minutes. Add onion, garlic, sage,

thyme, pepper and salt and cook, stirring, 2 minutes.

Add quinoa, bulgur and sesame seeds and stir until

grains are fragrant, about 2 minutes.

 

Turn heat off broth mixture. Ladle about one-third of

hot broth into quinoa mixture and cook, stirring

occasionally, until grains absorb liquid, about 5

minutes.

 

Repeat with remaining broth in two batches, cooking

and stirring until absorbed, about 5 minutes per

batch. After you have added more than half the broth,

taste risotto and adjust seasonings, adding more salt

if desired. (Do not add more broth until previous

broth has been absorbed.)

 

Once all the broth has been added, give mixture a few

good stirs. Grains should be cooked but a little firm

to the bite; risotto should be moist and slightly

creamy. If it’s too wet, simply cook a little longer.

If it’s dry, add a little more broth or water. Discard

bay leaf and serve.

 

PER serving: 411 CAL; 13 G PROT; 10 TOTAL FAT (1 SAT.

FAT); 55 G CARB.; CHOL; 350 MG SOD.; 7 FIBER

 

 

 

 

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