Simple + Healthy Asparagus Risotto Recipe
British asparagus is in season for just eight weeks. Savour it with this flavoursome risotto recipe from CW's resident nutritionist
Why feel guilty about eating comfort foods like delicious risottos? Simply tweak your recipes by using whole-grains, healthy fats and as many vegetables as possible. Try to shift the carbohydrates to vegetables ratio so you end up with more vegetables and less carbs.
INGREDIENTS
Serves 4
300g asparagus
750ml of vegetable stock
20g extra virgin olive oil
1 onion
250g of brown risotto rice (I used Biona)
1 tsp sea salt and pepper
40g grated or shaved parmesan on top (optional)
½ lemon zest (optional)
Soak 250g of brown risotto rice in cold water overnight. Drain well.
Cut off the asparagus tips and put them aside. Cut the stalks in 2 or 3 pieces. Chop finely the onion and asparagus stalks.
Add rice. Mix with a wooden spoon until every grain is coated with the olive oil and it becomes translucent, about 1 min.
Start adding just enough stock to cover all the rice. Keep it on low-medium heat (it should not boil but flutter) and mix delicately with a wooden spoon, on and off – if you over-mix the starch will make it gluey.
Once the stock has been almost completely absorbed, add more just to cover the rice again. Repeat until the rice is cooked, then take it off the heat. The entire stirring and cooking process will take about 55 to 60 min.
Add the asparagus tips, salt, pepper. Stir in with spatula.
Top up with parmesan and lemon zest if you’d like. Serve immediately. Enjoy!
Vegetarian; vegan; free from gluten, nuts and refined sugar
Stéphanie Achar: Simple and Healthy
Stéphanie Achar is a qualified nutritional therapist and health coach based in South West London. She is collaborating with Culture Whisper to create a series of seasonal, wholesome and nutritionally balanced recipes.
Find more recipes or book a free nutrition consultation with Stéphanie on her website, www.simpleandhealthy.com
