I love risotto but eat it fairly infrequently because it’s high in simple carbohydrates and often low in protein content. I think of risotto as a treat rather than a staple of my everyday diet. Of course you can make a healthier risotto with brown rice, however, whether you are using white arborio or brown rice, risotto needs lots of time, love and attention. I’m often too busy to offer these cooking qualities in the week so instead I opt for a more protein rich, lower fat and less time consuming quinoa risotto.
You can increase the protein content of this meal by serving alongside a piece of poached salmon, trout, white fish or chicken. This protein rich, low fat, complex carbohydrate meal is great for week nights when you are short of time and ingredients. Feel free to substitute for any veggies you have available. I don’t see why this risotto can’t be part of everyday life. Serves around 4 as a side.
Quinoa has a low glycaemic index and is high in fibre and protein (approx 15%). Unusually for a plant, it contains a balanced set of amino acids making it a complete protein and thus a perfect food source for vegetarians.
You can increase the protein content of this meal by serving alongside a piece of poached salmon, trout, white fish or chicken. This protein rich, low fat, complex carbohydrate meal is great for week nights when you are short of time and ingredients. Feel free to substitute for any veggies you have available. I don’t see why this risotto can’t be part of everyday life. Serves around 4 as a side.
· 1 bulb of fennel sliced
· Handful of mushrooms sliced
· Couple of handfuls of spinach
· 2 cloves of garlic chopped
· Fresh chilli – chopped
· 1-2 cups of quinoa
· Chicken stock
· ½ lemon juiced
· 1 tbsp Olive oil
· Salt and pepper
· Parsley
· Optional: drizzle of unrefined brown flaxseed oil to serve
In a medium saucepan, heat the oil and fry garlic and chilli for 1 minute. Add fennel, coat with the oil and sauté for 5 minutes. Add mushrooms and cook for further 5-10 mins. Add quinoa and mix well. Add a couple of cups of chicken stock and simmer. Stir occasionally and if it becomes dry, add more chicken stock. The quinoa should cook in about 15 minutes and the germ ring will become visible. A few minutes before serving, stir the spinach through the quinoa until cooked. Add lemon juice and seasoning to taste and top with chopped fresh parsley and a drizzle of flaxseed oil.
· Handful of mushrooms sliced
· Couple of handfuls of spinach
· 2 cloves of garlic chopped
· Fresh chilli – chopped
· 1-2 cups of quinoa
· Chicken stock
· ½ lemon juiced
· 1 tbsp Olive oil
· Salt and pepper
· Parsley
· Optional: drizzle of unrefined brown flaxseed oil to serve
In a medium saucepan, heat the oil and fry garlic and chilli for 1 minute. Add fennel, coat with the oil and sauté for 5 minutes. Add mushrooms and cook for further 5-10 mins. Add quinoa and mix well. Add a couple of cups of chicken stock and simmer. Stir occasionally and if it becomes dry, add more chicken stock. The quinoa should cook in about 15 minutes and the germ ring will become visible. A few minutes before serving, stir the spinach through the quinoa until cooked. Add lemon juice and seasoning to taste and top with chopped fresh parsley and a drizzle of flaxseed oil.
