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Garlic Mushroom Quinoa Risotto

April 22, 2019

A risotto is the perfect light spring/summer meal - super easy to make, comforting but without being too rich, and can be adapted to make the best use of seasonal produce. Most recipes call for a glug of white wine, or some grated parmesan - I haven’t included either to keep this as clean and healthy as possible - and I think it still tastes absolutely delicious!I’ve made this risotto using quinoa because I wanted to create a dish high in vegetable protein and low on the glycemic index, meaning it won’t cause a dramatic spike in blood sugar.

 

Here is a bit of information on the nutrients and goodness in this dish:

 

Mushrooms - these are one of the few non-animal sources of vitamin D - which makes it great for those of you on a plant-based diet. They are also a good source of the B vitamins, as well as the antioxidant selenium, which helps to support the immune system and prevent damage to cells and tissues.

 

Peas - these are a good source of of soluble and insoluble fibre, which is great for maintaining a healthy gut; contain good levels of folate, which is needed for the manufacture of red blood cells; and contains a phytochemical called beta-sitosterol which works together with the soluble fibre to help reduce bad cholesterol. For those on a plant-based diet - peas are therefore a great source of protein and iron.

 

Parsley - herbs are so important for adding a depth of flavour to dishes, and parsley is an excellent source of vitamin K, as well as vitamin C, folate and iron - all working to keep your skin, bones and blood healthy.

 

 

Now that you know WHY this risotto is so good for you, here is how you can make it:

 

 

 

 

 Serves 3

 

Ingredients:

 

 

  • Rapeseed oil

  • Knob of butter

  • 1 white onion, finely chopped

  • 4/5 garlic cloves, crushed

  • 300g mushrooms, sliced

  • ½  cup of quinoa

  • Vegetable stock pot dissolved in 500ml boiling water

  • 100g frozen peas

  • Juice of ½ a lemon

  • 1 handful fresh parsley, chopped

  • Salt and pepper

 

 

Method:

 

  1. Grab a large pan and heat a knob of butter with a glug of rapeseed oil.

  2. When the butter has melted, add the onions, 200g of the sliced mushrooms and the garlic. Cook on a medium heat for 5 minutes.

  3. Then add the quinoa, give this a good mix and cook for another 1 minute.

  4. Add the vegetable stock pot and the remaining 100g of mushrooms.

  5. Cook for 20 minutes - do not cover the pan, and keep the heat to just above a simmer.

  6. Add the peas, lemon juice, chopped parsley and season with salt and pepper. Cook for another 3 minutes until all the water is absorbed - increase the heat if necessary.

  7. Remove the pan from the stove, cover with a lid and allow the quinoa to ‘steam dry’ for about 10 minutes. Serve in a large bowl and finish with some parsley and a sprinkle of black pepper.  

 

 

And enjoy!

Kesar

 

 

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