Fall Vegetable Risotto
There are many ways to prepare rice but this hearty dish is a favorite. It’s pretty to look at while including healthy vegetables that boost the anti-oxidant, anti-cancer properties. Risotto takes a little time to prepare but it is in no way difficult. Many variations exist for this recipe, not the least of which is utilizing your favorite vegetables or whatever you have on hand. You also don’t need to use risotto rice. A healthier version that takes about the same length of time is brown rice. It’s equally “chewy” and substantial but has a higher nutrient value. This recipe calls for butternut squash, broccoli and kale. You can easily substitute other vegetables such as sweet potatoes, Brussels sprouts and spinach. Think of color variety when making this dish, not only so that it looks attractive, but also to provide a variety of healthy nutrients. Try to include cruciferous vegetables whenever you can as they are some of the most healthy. The cruciferous family includes: kale, collard greens, broccoli, cauliflower, Brussels sprouts and more! Please let me know how you enjoy this and what delicious varieties you come up with!I’d like to thank fooduzzi.com for the inspiration of this recipe, a fellow Italian with a mind towards making the classics healthy!
Ingredients
- 3 Tbsp. organic avocado oil
- 2 cups organic butternut squash diced into bite-size chunks
- 2 cups organic broccoli florets make them bite-size but not too small or they’ll burn.
- 1 32- oz. box organic vegetable stock about 4 cups
- ½ organic yellow onion diced
- 1-2 cloves garlic minced
- ¾ cup brown rice or risotto rice
- 2-4 Tbsp. Daiya cheese mozzarella style (optional)
- 1 Tbsp. nutritional yeast
- Pinch of red pepper flakes or a pinch of freshly-ground nutmeg optional
- 2 handfuls finely chopped organic kale
- Himalayan sea salt and pepper to taste
Instructions
- Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
- Add diced butternut squash and broccoli to the lined baking sheet. Drizzle with 1 Tbsp. avocado oil, season with salt and pepper and toss with your hands to ensure vegetables are well coated. Place in the oven until the squash is fork-tender, 20-25 minutes. Note: keep an eye on the broccoli to ensure it doesn’t get overcooked. You may need to remove it before the squash is fully done.
- While the vegetables are roasting, add vegetable stock to a medium saucepan and heat until just about to boil. Reduce to a simmer.
- Once the stock is simmering, start making your risotto. Heat a medium-sized skillet over medium-low heat. Add 1 Tbsp. avocado oil oil and the diced onion, season with salt and pepper, and sauté until onion is translucent, about 5 minutes. Add minced garlic and stir to combine.
- Reduce the heat to low, and add risotto rice and stir to coat in the avocado oil.
- Toast the rice for a minute or two, then add 1 cup of simmering stock, season with salt and pepper to taste, and stir. The key to good risotto is almost constant stirring. It develops the starch lending to the creaminess of classic risotto.
- When the stock as been almost completely absorbed, add another cup of stock, continuing to stir. Continue to repeat the process until rice is al dente (soft with a little chewiness to it), anywhere from 30-45 minutes. You may not need all of the stock depending on the type of rice you choose.
- Add Daiya cheese if using and nutritional yeast to the mixture at the end of cooking. Add red pepper flakes or nutmeg if desired.
- About 5 minutes before your risotto is finished cooking (about the 1/2 hour mark into preparation), add 1 Tbsp. avocado oil, kale, salt, and pepper to a skillet. Sauté until kale is tender and bright green, about 3 minutes.
- Assemble your risotto: Add butternut squash, broccoli, and kale to the risotto and mix well. Top with additional Daiya cheese if using and/or freshly-cracked pepper.
Notes
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Founder of Root Cause Medical Clinic
Author of the books:
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and of the e-book “Gluten Intolerance – What You Don’t Know May Be Killing You!”
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