Quinoa risotto with beans, lemon and parmesan
This delicious vegetarian risotto uses a mix of rice and quinoa to make it more nutritious. Quinoa is a good source of protein and is rich in dietary fibre, which is linked to a reduced risk of cardiovascular disease, cancer and type 2 diabetes. It is also high in manganese, and a good source of phosphorus, magnesium and folate. Most importantly it tastes great!
Recipes and images from Superlegumes by Chrissy Freer, published by Murdoch Books (RRP $29.99).
300g podded fresh or frozen broad (fava) beans
1 litre (4 cups) low-salt vegetable or chicken stock
1 tablespoon olive oil
1 leek, white part only, thinly sliced
2 garlic cloves, crushed
2 teaspoons thyme leaves
150g arborio rice
100g (1⁄2 cup) white quinoa, rinsed and drained
80ml (1⁄3 cup) white wine
140g (1 cup) podded fresh or frozen green peas
25g (1⁄4 cup) finely grated parmesan cheese, plus extra to serve
1 teaspoon finely grated lemon zest
Mint leaves, to garnish
- Cook the broad beans in a saucepan of boiling water for 1 minute. Refresh under cold running water. Drain. Peel off the skins and discard. Set aside.
- Put the stock in a large saucepan and bring to the boil over high heat. Reduce the heat to low and keep the stock at a simmer.
- Heat the oil in a large heavy-based saucepan over medium heat. Add the leek and cook, stirring, for 5 minutes or until soft. Add the garlic and thyme leaves and cook, stirring, for 1 minute or until fragrant. Add the rice and white quinoa and stir for 1–2 minutes or until the grains are well coated in the oil. Add the wine and simmer until reduced by half.
- Gradually add the simmering stock, a cup at a time, stirring constantly and making sure the stock is absorbed before you add more. This will take 15–20 minutes; the rice should be al dente yet creamy.
- Stir in the peas and broad beans. Simmer for 2–3 minutes or until the vegetables are just tender, then remove from the heat and stir in the parmesan and lemon zest. Cover and set aside for 3 minutes. Season to taste with sea salt and freshly ground black pepper. Serve garnished with mint, with extra parmesan.
For a gluten-free version, use gluten-free stock.
About the author
Chrissy Freer is a freelance food writer, editor and stylist who has developed a signature style of creating delicious recipes with a holistic health focus. A qualified nutritionist, she studied Food and Nutrition at the University of Western Sydney, before combining her love of good food and nutrition to work in the food publishing industry, debuting at delicious magazine in 2002. She is a also a member of the Nutrition Society of Australia.
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