Saturday, 19 May 2012

RECIPE - S.M.P. RISOTTO





Spinach, Pumpkin and Mushroom Risotto


Why is our S.M.P. Risotto good for you?
  • Brown rice is full of fibre and also contains other nutrients like, B vitamins, manganese, selenium and iron.
  • Butternut pumpkin is a good source of fibre. It is full of anti-oxidants, especially Vitamin A and beta-carotene. It also contains Vitamin C, which also helps the immune system. 
  • Mushrooms have been used for thousands of years both as food and for medicinal purposes. They are an excellent source of potassium and also are a rich source of riboflavin, niacin, and selenium.
  • Spinach leaves are loaded with calcium, folic acid, vitamin K and iron. Spinach is also rich in vitamin C, fiber and carotenoids. Add its lutein and bioflavanoids and spinach is a nutritional powerhouse.


INGREDIENTS

1/2 onion, chopped
2 garlic cloves, crushed
3 large spring onions, finely sliced
1 cup short grain brown rice
2 Tbls olive oil
2 1/2 cups home made Vegetable (or chicken) stock
1/2 cup sunflower seeds
1 cup chopped spinach leaves
2 cups sliced mushrooms
Pinch salt and pepper
1/2 butternut pumpkin

METHOD

  1. Preheat oven to 180 degrees. Chop pumpkin into small cubes. 
  2. Place Pumpkin cubes on an oven tray with 1 Tbls olive oil.
  3. Bake for 25 minutes or until browned.
  4. Sprinkle sunflower seeds over the pumpkin cube tray and bake for another 5 minutes.
  5. Into a deep pot place 1 Tbls olive oil, onion, spring onions and rice. Stir.
  6. Gradually add vegetable stock ladle at a time, stirring constantly so bottom doesn't burn.
  7. After about 20 minutes when liquid has been absorbed add mushrooms, spinach, salt and pepper and mix through.
  8. Remove from heat and place lid on. Let sit for 5-10 minutes.
  9. Add baked pumpkin cubes and sunflower seeds to the pot, stir through and serve... 
  10. ENJOY!
Serves 4
Note: Different grains of rice take different times and require more or less liquids so ensure you taste rice when cooked to check for full absorption.








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