Recipe: Savory Quinoa Risotto
Iron-rich quinoa takes the place of processed white rice in this nutrient-dense risotto knockoff.
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Iron-rich quinoa takes the place of processed white rice in this nutrient-dense risotto knockoff. I used Bragg Liquid Aminos in place of highly processed broth to give this recipe a flavor boost, or you can opt for a healthy homemade broth or a broth made with whole ingredients that contains a minimal amount of preservatives.
Ingredients
- 2 tablespoons olive oil or grass-fed butter
- 1 5-ounce container mushrooms, thinly sliced
- 4 cloves garlic, minced
- 1 teaspoon minced fresh rosemary (optional)
- 1 1/2 cups dry quinoa, rinsed under cold water
- 1 tablespoon Bragg Liquid Aminos or soy sauce
- 4 cup chopped spinach or kale
- 1 lemon, zested and juiced
- 1 cup grated Romano or Parmesan cheese
Preparation
Warm the olive oil or butter in a large stockpot over medium heat. Add the mushrooms, garlic, and rosemary (if using) and cook 1 to 2 minutes, until the garlic becomes fragrant and just starts to brown. Add the quinoa and toss well. Add 3 1/4 cups of warm water and the liquid aminos or soy sauce. Bring to a simmer and cover. Cook 15 to 20 minutes until the quinoa is cooked through and the grains are translucent in the center.
Add the spinach or kale and cook 1 minute for the spinach or 3 minutes for the kale until wilted. Add the lemon zest and juice; stir well. Stir in half the Parmesan and sprinkle the remainder on top. Serve immediately.
Serves 4
(Serving 2 1/2 cups) 407 calories, 19 g protein, 46 g carbohydrates, 1 g sugars, 16 g fat (4 g saturated), 17 mg cholesterol, 6 g fiber, 520 mg sodium
Ayurvedic Add-ins
For Vata: Swap out the mushrooms for thinly sliced baby eggplant.
For Pitta: Mushrooms aren’t typically prescribed for Pitta if they are out of balance. If you’re not feeling your best, substitute the same amount of thinly sliced kale, a superfood for pitta, and a top superfood for your overall health.
For Kapha: This recipe is perfect — mushrooms are a superfood for kapha!
Jennifer Iserloh, aka the “Skinny Chef,” is a leader in promoting healthy, vibrant lifestyles though a diet of delicious and nutritious easy-to-prepare meals. A classically trained chef, certified yoga teacher, and a graduate of the Institute for Integrative Nutrition, Iserloh is the best-selling author of 50 Shades of Kale and Healthy Cheats, among other books.
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Nutrition Information
- Calories 0
- Carbohydrate Content 0 g
- Cholesterol Content 0 mg
- Fat Content 0 g
- Fiber Content 0 g
- Protein Content 0 g
- Saturated Fat Content 0 g
- Sodium Content 0 mg
- Sugar Content 0 g
- Trans Fat Content 0 g
- Unsaturated Fat Content 0 g