You can make a risotto out of just about any whole grain—which means you’re packing in much more nutrition and fiber in every bite. The steel cut oats in this risotto adds a nutty crunchiness to this savory dish. This recipe comes to us from Sharon Palmer, The Plant-Powered Dietitian.
- 1 tablespoon extra virgin olive oil
- 1 cup sliced summer squash (zucchini, yellow, or crookneck)
- 1 cup sliced leeks, green and white sections
- 2 cup sliced brown mushrooms
- 2 garlic cloves, minced
- 1/2 teaspoon ground black pepper
- 2-1/2 cups low-sodium vegetable broth
- 1/2 cup white wine
- 1 cup uncooked steel cut oats
- 1/2 cup chopped walnuts
- 1/3 cup packed chopped fresh basil
Heat the olive oil in a large saucepan. Add the squash, leeks, mushrooms, garlic, and black pepper and sauté for 3minutes.
Meanwhile, heat the broth and wine in a small saucepan over medium heat until warm but not boiling.
Stir the oats and walnuts into the vegetable mixture. Ladle approximately 1/2 cup of the warm broth mixture over the mixture. Cook over medium heat, stirring constantly, until the liquid is absorbed. Add another 1/2 cup broth mixture and continue cooking, stirring, and adding more warm broth until all the broth has been incorporated and the risotto is creamy and just tender, about 20 minutes.
Stir in the fresh basil and serve immediately.
This Recipe's Ingredients:Basil, Garlic, Green Pepper, Mushrooms, Oats, Red Pepper, Squash, Whole Grain, Yellow Pepper, Zucchini
Oats Risotto with Mushrooms and Walnuts
Servings per Recipe:Amount per Serving
Calories from Fat:
Total Fat: 16 g
Sodium: 51 mg
Dietary Fiber: 7 g
Protein: 11 g
The FDA recommends 2000 calories a day as a reasonable average guideline for most adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.