Italian Low Calorie & Healthy Asparagus Risotto: Vegan and Diary Free
Posted Jan 13 2013 11:23pm
Turning a risotto into an easy, low calorie and healthy dish is really simple and quick. Just swap butter, cheese and cream with crunchy seeds, fresh herbs and balsamic vinegar.
Delicate and tasty, asparagus risotto is a very healthy recipe thanks to the huge amount of nutritional benefits this spring vegetable brings. Low in calories and sodium, asparagus are a good source of a variety of vitamins and minerals, they have cleansing and healing properties and even stalks are good as they are highly packed in antioxidants.
Low calorie Vegan Asparagus Risotto Recipe
Ingredients (serves 4):
2 tablespoons extra virgin olive oil
1 large onion, peeled and finely chopped
2 bunches asparagus (500g), woody ends removed and discarded
300g Risotto Rice (Arborio rice)
2 liters hot water sea salt freshly ground black pepper (optional)
Small handful of toasted seeds
1 tablespoon Balsamic Vinegar
Fresh mint leaves, picked and finely chopped Method
Put the olive oil in a large saucepan, add the onion and cook very gently for about 5 minutes, then add the asparagus and cook stirring (without colouring) until soft.
Add the rice (it will sizzle) and turn up the heat. Don't let the rice or veg catch on the bottom of the pan, so keep it moving.
Then add the hot water to the rice a ladle at a time, stirring and waiting until it has been fully absorbed before adding the next. Turn the heat down to low so the rice doesn't cook too quickly. Season with salt and pepper. Continue for 14/15 minutes or until rice is just tender (or al dente).
Stir in the toasted seeds (sunflower, pumpkin) and half the fresh mint. Top with a few drops of balsamic vinegar and remaining mint.