Wholegrain Risotto Verde
Risotto Verde
vegan, gluten free, dairy free, nut free
A whole grain risotto providing much more vitamins and minerals compared to a traditional arborio rice risotto, which is particularly beneficial for digestive health and balancing blood sugar. This vibrant green dish is packed with B vitamins, iron, magnesium, antioxidants, fibre and protein due to the blanched beans, peas and leafy greens. Stirred through is a pesto-puree bursting with fresh garden greens, toasted seeds, lemon and a subtle umami flavour.
Serving size: 2 as a main
Prep time: 6 hours or overnight soaking the rice plus 20 minutes
Cook time: 40-45 minutes
Utensils needed: high speed blender, 2 x medium saucepan, 1 large mixing bowl
-
2 tsp olive oil
1 small leek, trimmed and finely chopped
2 garlic cloves, minced or grated
150g wholegrain risotto rice, soaked for 6 hours or overnight
800ml hot vegetable stock (or 800ml boiled water with 2 tsp bouillon powder)
100g broad beans
100g asparagus tips, chopped into 1.5 inch pieces
1 tsp white miso paste
-
50g garden peas
30g spinach
15g fresh basil
10g fresh parsley
5g fresh mint, leaves only
30g seeds (a mix of sunflower and pumpkin work well), toasted
1 lemon, zest and juice
2 tsp nutritional yeast
A generous pinch of sea salt
A pinch of black pepper
-
In a medium saucepan on a low heat, gently sweat the leek with the oil and a pinch of salt for 3-5 minutes until soft.
Add the garlic and cook for two minutes.
Rinse the soaked rice and add to the pan with the cooked leeks. Stir for 1-2 minutes until the grains appear shiny. This enhances flavour and helps the rice to cook into separate grains, preventing them from sticking.
Pour in 2 ladles of vegetable stock and gently simmer over a low-medium heat with the lid ajar. Continue to add more stock only when the rest has been absorbed. It should take approximately 35-45 minutes for the risotto rice to cook. You may not need to use all of the stock.
Meanwhile, bring a medium pot of water to boil.
Prepare a large mixing bowl and fill it with ice-cold water.
Once the water is boiling, add the broad beans and blanch for 1 minute. Using a slotted spoon remove the beans and shock them in the ice cold water. Blanching and shocking helps to loosen the skin and also retains the freshness, the vibrant colour and enhances the retention of vitamins and nutrients in vegetables.
Remove the tough outer skin by pinching or squeezing the bean to pop it out of the skin. Set the peeled beans to the side.
Once the pot of water is boiling again, blanch the asparagus for 1 minute and then shock in the ice cold water. Set aside with the broad beans.
Once the water is boiling once again, blanch the peas for 1 minute and shock in the ice cold water. Add to a blender and set aside.
Blanch the spinach, basil, parsley and mint for 10-15 seconds and shock in the ice cold water. Remove using a slotted spoon and place in the blender with the peas. Add the toasted seeds, freshly grated lemon zest and squeezed juice, nutritional yeast, salt and pepper and blend until smooth and creamy. If the mixture is too thick, add a splash of the ‘blanch’ water to thin it out. You want the consistency and texture to be between a puree and a pesto.
Once the risotto rice is cooked but still retains a bite, stir through the pesto puree, broad beans, asparagus and miso paste and cook for 2 minutes until heated through.
Divide the risotto into two portions and top with microgreens, fresh herbs, toasted seeds and a wedge of lemon. Serve immediately.
-
Garnish with micro-greens e.g. pea shoots and radish or fresh herbs, toasted seeds and a wedge of lemon.
-
Recipe created for the College of Naturopathic Medicine.
If you aren’t able to get your hands on whole grain risotto rice, use short grain brown rice instead.
The pesto puree can be prepared in advance and stored in the fridge.
Soaked rice helps to improve digestion and speed cooking time.
-
If your stock is not homemade or you are using bouillon powder - be sure to check ingredients and look out for allergens like celery, gluten, milk and soy etc. When I don’t use homemade stock, I like to use the Marigold Organic Vegan Bouillon powder (the brown tub).
