Quinoa risotto with a ‘forestière’ mushroom sauce

Recipes & Nutrition

Author: Yves MeersmanPublished: 10 March 2016

Parkinson's LifePrep: 10 minParkinson's LifeCook: 20 minParkinson's LifeServes: 4

Quinoa Risotto lead

This is tasty and nutritious risotto recipe has a twist – rice is swapped for the high-protein grain, quinoa. Tender wild mushrooms combine with crunchy quinoa to create a dish with exciting textures. This vegetarian recipe can be adapted for people with chewing or swallowing problems by blending ingredients to the required consistency


Ingredients

300g quinoa
1.2l vegetable stock
2 tbsp olive oil
200g chestnut mushrooms
100g red sweet pepper
100g red onion
100g sweet corn kernels (canned)
1 garlic clove
1 glass white wine
1 teaspoon red wine vinegar
1 lemon
½ tbsp thyme,
½ tbsp oregano
½ tbsp rosemary
½ tbsp salt and pepper

Preparation

  1. Cook the quinoa in vegetable stock as indicated on the package.
  2. Dice the peppers and onion. Slice the mushrooms.
  3. Finely chop the garlic.
  4. Pour the sweet corn kernels (from the can) into a sieve and leave to drain.

Method

  1. Fry the vegetables in olive oil.
  2. Add the herbs and garlic, season with pepper and salt. Stir well.
  3. Deglaze with white wine, reduce by half.
  4. Add the pre-cooked quinoa and corn kernels.
  5. Just before serving season with some drops of red wine vinegar and/or lemon juice.

Chewing and swallowing problems

Nutritional information

Nutrition per 100 grams

Energy …………………………………………………………. 136kcal/ 568kJ

Proteins………………………………………………………………………………4.3g

Total fat………………………………………………………………………………3.5g

Saturated fat ……………………………………………………………………..0.5g

Monounsaturated fat……………………………………………………….1.4g

Polyunsaturated fat………………………………………………………….0.6g

Cholesterol ………………………………………………………………………..0.0mg

Carbohydrates…………………………………………………………………20.0g

Sugars. ………………………………………………………………………………..1.6g

Fibres…………………………………………………………………………………..1.8g

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