This time of year, whenever I start to see fresh English peas and asparagus at the market, and the nasturtium flowers start to take over the garden, my cooking mind always wanders to spring risotto with asparagus and peas. So, the other night I was making a side dish of sprouted brown rice, and I noticed that the texture would probably lend itself well to a risotto-style dish. Well that’s all I needed to give this one a try…voila! A healthy, sprouted risotto that makes a great vegan entree or side dish!
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sprouted “risotto” with asparagus, peas, fennel, & mint
Makes 2-3 entrees, or 4-6 side dishes 4 cups vegetable broth 2 tbsp. olive oil 1 cup sprouted brown rice 1/2 bulb fennel, with some of the stock and leaves, roughly chopped 1 small leek, thinly sliced 2 cloves garlic, chopped 1 small heirloom (or regular) carrot, diced small 1 bunch asparagus, cut into 1 inch pieces (about 1-1 1/2 cups) 1 cup fresh shelled English peas 2 tbsp. hulled hemp seeds (can substitute cashew meal or almond meal if needed) 1/2 cup almond milk (as pure as possible for the best creaminess) 2 sprigs of mint, de stemmed and julienned 2 leaves fresh basil, julienned Salt & pepper to taste Fresh mint or edible flowers for garnish (optional) Bring the vegetable broth to a very low simmer. In a medium saucepan, heat the olive oil and sautee the leeks and garlic until they start to become tender. Add the fennel and carrots and cook for a minute, then add the rice, and cook another few minutes until the rice starts to become tender and slightly aromatic. Add the broth about 1/2 cup at a time, just enough to cover the rice, and bring to a simmer. When the broth starts to evaporate below the rice level, add a little more broth, and continue these steps for about 30 minutes, or until the rice is just past al dente. If you run out of broth, continue with regular water. When the rice becomes just softened, add the asparagus, peas, and hemp seeds, and cook and stir for a minute. Add the almond milk and let simmer until the almond milk and remaining both is absorbed and reduced to a nice creamy coating around the rice. Add the herbs, test for salt and pepper, stir one final time, and serve when ready. Garnish with fresh edible flowers, mint leaves, or slivered almonds. NOTE: for a non-vegan version feel free to use cream and parmesan in place of almond milk and hemp seeds
| Servings |
servings
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- 4 cups vegetable broth
- 2 tbsp. olive oil
- 1 cup sprouted brown rice
- 1/2 bulb fennel with some of the stock and leaves, roughly chopped
- 1 small leek thinly sliced
- 2 cloves garlic chopped
- 1 small heirloom carrot diced small, or regular
- 1 bunch asparagus cut into 1 inch pieces (about 1-1 1/2 cups)
- 1 cup fresh shelled English peas
- 2 tbsp. hulled hemp seeds can substitute cashew meal or almond meal if needed
- 1/2 cup almond milk as pure as possible for the best creaminess
- 2 sprigs mint de stemmed and julienned
- 2 leaves fresh basil julienned
- Salt & pepper to taste
- Fresh mint or edible flowers for garnish optional
Ingredients
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- Bring the vegetable broth to a very low simmer.
- In a medium saucepan, heat the olive oil and sautee the leeks and garlic until they start to become tender. Add the fennel and carrots and cook for a minute, then add the rice, and cook another few minutes until the rice starts to become tender and slightly aromatic.
- Add the broth about 1/2 cup at a time, just enough to cover the rice, and bring to a simmer. When the broth starts to evaporate below the rice level, add a little more broth, and continue these steps for about 30 minutes, or until the rice is just past al dente. If you run out of broth, continue with regular water.
- When the rice becomes just softened, add the asparagus, peas, and hemp seeds, and cook and stir for a minute. Add the almond milk and let simmer until the almond milk and remaining both is absorbed and reduced to a nice creamy coating around the rice.
- Add the herbs, test for salt and pepper, stir one final time, and serve when ready. Garnish with fresh edible flowers, mint leaves, or slivered almonds.
- NOTE: for a non-vegan version feel free to use cream and parmesan in place of almond milk and hemp seeds
Nutritional Facts based upon 2 entree servings