Healthy, Easy Vegetable Risotto

If you are looking for a way to put some seasonal vegetables to use, how about a creamy risotto? Risotto is a classic Italian dish that is perfect all year round. The best part is that this recipe is super easy to make!

What makes risotto unique? The way you cook it on the stove, adding liquid a little at a time, releases the starch from the rice, making it rich and creamy. So try this vegetable risotto if you want a creamy side dish or the perfect lunch. Here's what you need to know. 

What Makes Vegetable Risotta a Healthy Meal? 

When you think of healthy meals, rice might not be the first thing that pops into your mind. 

We love vegetable risotto because it provides you with some healthy fiber. Adding fiber-rich vegetables to this rice dish helps regulate your blood sugar and prevent a blood sugar spike. This is particularly important as you age.  

Choose seasonal vegetables because they are the freshest and best for the environment. For this recipe, we use asparagus, which is in season in spring. Other vegetables in season in spring include:

• Spinach

• Swiss chard

• Turnips

• Broccoli

• Celery

• Collard greens

Try mixing and matching to find your favorite vegetable risotto. Look for any vegetable that is colorful and rich in fiber. Nutritionists recommend you eat 30 different types of plants each week to get fiber and nutrients. 

That may sound like a lot, but it would include rice, beans, herbs, and garlic. It adds up. In this risotto recipe, there are six different plants. 

Why Fiber Matters for Good Health

Besides helping to regulate your blood sugar, fiber is also nature's way of keeping your intestinal tract clean. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, so it helps to regulate blood glucose. Sources of soluble fiber include:

• Beans

• Lentils

• Artichokes

• Brussels sprouts

Insoluble fiber doesn't dissolve in water. Your body can't break this fiber down. That means it acts like a broom when it passes through your intestinal tract, pushing out the bad stuff and keeping it clean. 

This kind of fiber can help prevent colorectal cancer, too. Each year, over 50,000 people die from colorectal cancer. It is the third most common cancer diagnosed in the U.S. The good news is that as people become more health conscious, cases continue to drop, according to the American Cancer Society. An awareness of the importance of dietary fiber is part of the reason. 

Making Vegetable Risotto

Ingredients

To make the vegetable risotto, you need:

• One bunch of asparagus or whatever seasonal vegetable you choose

• 1 Red bell pepper

• Shallot or onion

• One bunch of parsley

• 2 cups of Arborio rice

• 1 ½ tbs of olive oil

• 4 cups vegetable broth

• Pinch of parmesan cheese or vegan parm made with nutritional yeast

• Salt and pepper

Instructions

First, clean and chop your vegetables. Again, you can use any vegetables you want. We choose asparagus because it is in season, and red bell pepper is a good vitamin C source. Whatever you choose, it's a good idea to pick at least one thing that will add a little crunch to your dish. 

Now, put the vegetable broth into a pan and let it heat up. You want it hot but not boiling. 

Put half the olive oil in a skillet and let it heat up, then add your vegetables. Stir them and let them get coated in the oil. Take them out and set them aside while they are still crunchy. Don't overcook them. 

Next, add the other half of the oil to the skillet and put in your rice. Stir it up to coat each piece with oil. 

The tricky part of risotto is you must stir it constantly while adding your liquid in half a cup at a time. As you stir, add in your broth slowly. You'll notice the rice starts to get creamy. You'll want to continue this for 15 to 20 minutes or until the broth is gone. 

Spoon one serving of the risotto into a bowl and add your cooked vegetables. Top it with some parm and a little parsley—salt and pepper to taste. 

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