Butter-Free Mushroom Quinoa Risotto
This Mushroom Quinoa Risotto boosts fibre and protein by swapping arborio rice for a whole grain.
While it sounds like an exotic new vegetable, heart of palm isn’t new to your grocery store; it’s been hiding away in the canned goods’ aisle for years. This unusual white veggie has a mild, fresh flavour and soft, supple texture. It is harvested from the “heart” of tropical palm trees and packed with good-for-you nutrients. One cup of chopped heart of palm contains four grams each of fibre and protein and only 43 calories.
Research suggests that increasing your fibre intake with foods like heart of palm may help promote weight loss, reduce your risk of Type 2 diabetes and lower your chances of a heart attack or stroke. But sneaking in more fibre doesn’t only happen at the salad bar; heart of palm also makes a creamy substitute for butter.
This quinoa risotto not only boosts fibre and protein by swapping arborio rice for a whole grain but also slashes serious calories by subbing the traditional stick of butter for puréed heart of palm. Just be sure to rinse the contents of your can before puréeing to improve flavour and dramatically reduce sodium content.
| Servings |
| 4 |
| Servings |
| 4 |
- 1 can heart of palm drained and rinsed well
- 1/3 cup milk fat-free
- 4 tsp olive oil divided
- 2 lb mushrooms sliced
- 2 garlic clove minced
- 4 tyme leaves
- 3 cups vegetable or chicken stock low-sodium
- 1 cup quinoa rinsed well
- 1/2 cup dry white wine
- 1/2 oz porcini mushrooms dried and pulsed in a food processor until powdered
- 1 oz Parmesian cheese finely grated, plus extra for garnish, if desired
- 1/4 cup ricotta cheese reduced-fat
- 1/2 cup milk fat-free
- 1/2 cup peas frozen
- 1/4 cup Italian parsley finely chopped
- Salt and pepper to taste
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Ingredients
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- Purée the heart of palm with 1/3 cup milk in a food processor; set aside.
- Preheat pan to medium-high heat and add 2 tsp olive oil. Once hot, add mushrooms, garlic and thyme; cook until the mushrooms are lightly browned and softened, about 10 minutes. Season with salt and pepper, remove from heat and set aside.
- In a small saucepan, warm stock over low heat until simmering. Preheat additional 2 tsp olive oil in a medium saucepan over medium heat. Add in quinoa and stir until coated.
- Add white wine and simmer until evaporated. Then, stir in the porcini mushroom powder and ½ cup of the stock and stir until evaporated. Continue adding in stock, ½ cup at a time, until quinoa is fully cooked but still feels a bit more “loose” than usual. You may or may not use up all of the heated stock.
- Reduce heat to low and fold in puréed heart of palm, Parmesan cheese, ricotta cheese, prepared mushrooms, milk and peas; season with salt and pepper.
- Garnish with Italian parsley and additional grated cheese, if desired.
Per serving: 277 calories, 15 g protein, 9 g fat (3 g saturated fat), 30 g carbohydrates, 6 g fibre, 12 mg cholesterol, 619 mg sodium
