Mushroom and Pea Quinoa Risotto with Asparagus

Risotto is a traditional Italian rice dish made from a short-grained, starchy variety of rice called Arborio rice. The technique for making it is called the risotto method, which involves stirring small amounts of hot stock into the rice a little at a time, allowing the liquid to be absorbed slowly and during the whole process of cooking. For a perfect risotto, start by adding the rice to a non-sticky pan and let it get brown, stirring continuously. The Italians name this process “tostatura”.For a healthier twist add quinoa or barley, for example. These cereals are good sources of protein and fiber, and by adding these you can reduce the amount of risotto rice and increase the variety of food in your plate. They also add an interesting texture and flavor.

These recipe is a good source of:

• fiber that may be fermented in the gut, feeding the friendly bacteria and promoting better overall health
• antioxidants which helps your body to fight against free radicals and reduce risks of getting many diseases.

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This recipe is also a:

• weight loss friendly food because it is high in protein and fiber, and has a relatively low glycemic index value.
• Vegan and gluten free

 
Ingredients (4 portions):

• ½ glass risotto rice
• ½ glass quinoa
• 1 glass frozen peas
• 2 handfuls of mushrooms
• 2 garlic cloves
• 1 small red onion
• 1L Stock
• 1 tbsp olive oil
• Black pepper
• Oregano
• Sea Salt
• Asparagus

 
Method:

1. Heat a non-stick frying pan add risotto rice and quinoa. Let it toast and stir it continuously.
2. Prepare the vegetable stock on a separate pan.
3. Add frozen peas to the vegetable stock and add small quantities to the rice and stir it until water is absorbed. Then, continue adding more water, small amounts each time letting the rice cook.
4. On a separate pan, add some olive oil, red onion and garlic. Let it cook until onions become soft. Add sliced mushrooms and oreganos, a pinch of salt and pepper.
5. Stir the mushrooms, let it cook until soft and add to the rice.
6. Add more stock if necessary and stir it. Once the rice is cooked, set aside for 5 minutes before serving.
7. As a side, cook some asparagus with olive oil, sea salt and garlic on a non-sticking frying pan.

Suggestion: For the stock, prefer home-made stocks, they are usually healthier. You can use some celery, spring onions, carrots, bay leaves, salt and pepper to create a delicious stock.
If you are not a vegan, you can make chicken stock from previous juices and gelatin from left overs of roasted chicken. Just simply added some water and adjusted the seasoning by adding some salt, black pepper and bay leaves.

​Enjoy! :)