Healthy Living with MS · OMS · Recipes · Spoonie Parenting

A Child-Approved Green Veg Risotto

Another recipe from me which I just felt that I had to share.  Not least because both kids cleared their plates, with no cajoling or bribery needed.

This risotto is:

creamy

comforting

filling

healthy

plant-based

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I use the oven baking method, so no need to stand over the hot cooker.  Vegan parmesan (made from cashews, see the recipe below) helps create that creamy texture, but regular parmesan would work too, for those that eat dairy.

 

Ingredients:

1 onion

2 garlic cloves

1 leek

6 asparagus spears

Couple large handfuls frozen peas

300g risotto rice

1/2 glass white wine (optional)

700ml vegetable stock – I use home made or shop bought without palm oil

Fresh parsley or mint (optional)

Lemon zest (optional)

Salt and pepper

50g vegan parmesan or regular parmesan, plus more to serve (see recipe below)

 

Method:

  1. Chop up the onion and garlic and sauté in a heavy, oven-safe casserole pan with a small splash of water for a couple of minutes while you chop up the leeks and asparagus
  2. Add the leeks and asparagus to the pan and cook for a couple of minutes, adding  bit more water if needed to prevent sticking
  3. Add the risotto rice to the pan, mixing it with the vegetables.  Add the half glass of wine, if using and let the majority of the liquid cook away.
  4. Add the stock to the pan, season with salt and pepper, give everything a good stir and then place into the oven for about 18 minutes in total.  Stir in the peas and give it a stir again half way through cooking
  5. When finished, stir the parmesan and herbs, if using, through the risotto
  6. Plate up and sprinkle with some lemon zest if desired

 

Vegan parmesan:

100g cashews

2-4 tablespoons nutritional yeast

salt to taste

a good pinch of garlic powder, if available

 

Method:

  1. Whizz all ingredients together in a high speed blender
  2. Use as needed!

 

This risotto can easily be adapted with different veggies – I sometimes roast butternut squash first in the oven and then use that in place of the green veg.  Or a tin of tomatoes can replace some of the veg stock and Mediterranean veg such as pepper, tomatoes and courgettes can replace the green veg.  Lot of different combinations.

Enjoy!

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9 thoughts on “A Child-Approved Green Veg Risotto

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