O1xygenAustralianJulyAugust2015_

QUINOARISOTTOWITH

BEANS,LEMONAND

PARMESAN

vegetarian | gluten-free

(see tips)

This risotto uses a mix of rice

and quinoa to make it more

nutritious.Quinoaisagood

source of protein and is rich in

dietary fibre, which is linked to

a reduced risk of cardiovascular

disease, cancer and type 2

diabetes. It is also high in

manganese,andagoodsource

of phosphorus, magnesium

and folate

Preparation time: 15 minutes

Cooking time: 35 minutes

Serves 4

300g podded fresh or frozen

broad (fava) beans

1 litre low-salt vegetable or

chicken stock

1 tablespoon olive oil

1 leek, white part only, thinly

sliced

2 garlic cloves, crushed

2 teaspoons thyme leaves

150g arborio rice

100g white quinoa, rinsed and

drained

80ml white wine

140g podded fresh or frozen

green peas

25g finely grated parmesan

cheese, plus extra to serve

1 teaspoon finely grated lemon

zest

Mint leaves, to garnish

1.Cook the broad beans in a

saucepan of boiling water for

1 minute. Refresh under cold

runningwater.Drain.Peeloff

theskinsanddiscard.Setaside.

2.Putthestockinalarge

saucepan and bring to the boil

over high heat. Reduce the

heat to low and keep the stock

at a simmer.

3.Heat the oil in a large heavy-

based saucepan over medium

heat. Add the leek and cook,

stirring, for 5 minutes or until

soft.Addthegarlicandthyme

leaves and cook, stirring, for 1

minute or until fragrant. Add

the rice and white quinoa and

stir for 1–2 minutes or until the

grains are well coated in the

oil. Add the wine and simmer

until reduced by half.

4.Gradually add the simmering

stock, a cup at a time, stirring

constantly and making sure

the stock is absorbed before

you add more. This will take

15–20 minutes; the rice should

be al dente yet creamy.

5.Stir in the peas and broad

beans. Simmer for 2–3 minutes

or until the vegetables are just

tender,thenremovefromthe

heat and stir in the parmesan

and lemon zest. Cover and set

aside for 3 minutes. Season to

tastewithseasaltandfreshly

ground black pepper. Serve

garnishedwithmint,with

extra parmesan.

FOR A

GLUTEN-FREE

VERSION, USE

GLUTEN-FREE

STOCK.

TIP

136 | JULY/AUG 2015 | oxygenmag.com.au

Nutrition