Risotto, at its most basic, is rice cooked in broth. Our untraditional risotto recipe is anything but basic and everything but traditional because it is not mixed with cheese, cream, and butter. Instead, we use only healthy and nutrient-dense ingredients in our version of this classic Italian dish, while maintaining the typical creamy consistency and taste of Italy. What makes our Asparagus and Mushroom Risotto unique and deliciously nutritious? Banza Chickpea Rice! We love including chickpea rice in this recipe because it is a gluten-free, high-protein, high-fiber alternative to other rice and grains which means it increases satiety and boosts digestion. Although our risotto tastes rich and creamy, it is naturally vegan and made without cream; we simply rely upon the rice to absorb the wine and hot broth to give it its smooth, luxurious texture. The key to vegan cooking is flavor, and because there is no butter or cheese in our recipe, we rely upon heart-healthy ingredients such as olive oil, garlic, and onions to enhance this sophisticated bowl of rice. We also use lemon to make a typically heavy risotto feel light and summery. The citrus of the lemon juice balances so well with the vitamin-rich, earthy asparagus and savory mushrooms. Our Asparagus and Mushroom Risotto is bright and elegant, but has all of the creamy comfort and heft you expect from the traditional version. This dish has real risotto flavor and texture with unreal nutrition and health benefits.
Nutrient Booster: Asparagus
Asparagus boasts an impressive nutrient profile and is packed essential vitamins, minerals, and antioxidants, including vitamin E, C and glutathione. These antioxidants can help lower blood pressure and they have anti-inflammatory, antiviral, and anticancer effects. This green vegetable is also a good source of fiber, which promotes digestive health, and potassium, both of which help reduce the risk of heart disease and high blood pressure. Asparagus is one of the best natural sources of folate and its high amounts of vitamin K and iron enhance bone health. It is so easy to enjoy the health benefits of asparagus by including it in your favorite recipes. Add asparagus to a salad, toss it in pasta, chop it and add it to an omelet, or mix it with rice in our delicious Asparagus and Mushroom Risotto.
Risotto is the perfect blank canvas for just about any ingredient or flavor you crave. Our Asparagus and Mushroom Risotto is hearty enough to prepare as a meatless main dish and just as elegant to serve as a side, first, or second course. While our risotto is a comforting and satisfying delicacy on its own, it’s easy to include extra protein to make it feel more of a complete meal. This dish pairs deliciously with our Black Sesame Seed Encrusted Salmon, our Coconut Chicken Strips, or our Butternut Squash Meatloaf Muffins. A simple salad, like our Chard Salad with Carrots, Beets and Sunflower Seeds or a citrus-flavored vegetable, like our Asparagus and Lemon Skyr are perfectly light options that can balance out the richness of the risotto. Whether you serve it as a second course or make it the main meal, the reality of risotto is such that you can forever feast like an Italian because the flavor choices are endless.
Asparagus and Mushroom Risotto
- 3 tablespoons olive oil
- 2-3 cloves garlic, minced
- 1 bunch thin asparagus, ends trimmed + sliced into 1/4" pieces
- 10 ounces baby Bella mushrooms, sliced
- 1/4 cup pine nuts
- 1 medium onion, diced
- 1 cup Banza chickpea rice
- 2 cups low sodium vegetable broth
- 1/2 cup white wine
- 1/4 teaspoon sea salt
- 1 tablespoon truffle oil, or olive oil
- 1 tablespoon lemon juice
- 1/2 teaspoon lemon zest
- 2 tablespoons grated parmesan cheese
Heat a 6-quart pressure cooker over medium-heat with the lid off (use "sear" setting for electric pressure cookers.) Add 2 tablespoons of olive oil and garlic. Once garlic is golden brown, add asparagus, mushrooms and pine nuts. Sauté approximately 5 minutes until mushrooms are soft. Set mixture aside in a small bowl.
Over medium heat, add 1 tablespoon of olive oil and onions, sauté approximately 3-4 minutes until onions are translucent. Add sorghum, broth, and wine, bring it up to a simmer. Remove from heat and close lid securely.
After the lid is securely locked, bring up to high pressure over medium-high heat for approximately 20 minutes. For a stovetop pressure cooker, you will need to adjust heat to medium or level needed to maintain high pressure.
After 20 minutes, remove from heat and release the pressure through the steam vent. Once pressure is released remove the lid. (Refer to your owners manual for additional suggestions)
Stir in truffle oil, lemon juice, and lemon zest to the sorghum mixture and combine well. Add the asparagus, garlic, and mushrooms and stir until combined and asparagus is warm through. Sprinkle with 2 tablespoons Parmesan Cheese. Serve immediately.
Serving size: 1 cup, Calories: 260 calories, Fat: 13 grams, Saturated fat: 1 gram, Carbohydrates: 27 grams, Sugar: 3 grams, Sodium: 150 milligrams, Fiber: 5 grams, Protein: 10 grams, Cholesterol: 1.5 milligrams