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+ servings

sprouted "risotto" with asparagus, peas, fennel, & mint

Course Dinner, Lunch, Main Dish, Side Dish
Servings 2 servings
Calories 399 kcal

Ingredients
  

  • 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

Instructions
 

  • 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

Notes

Nutritional Facts based upon 2 entree servings
 
Nutrition Facts
sprouted "risotto" with asparagus, peas, fennel, & mint
Amount per Serving
Calories
399
% Daily Value*
Fat
 
22
g
34
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
2
g
Sodium
 
736
mg
32
%
Potassium
 
416
mg
12
%
Carbohydrates
 
40
g
13
%
Fiber
 
7
g
29
%
Sugar
 
8
g
9
%
Protein
 
10
g
20
%
Vitamin A
 
5500
IU
110
%
Vitamin C
 
30.5
mg
37
%
Calcium
 
90
mg
9
%
Iron
 
4.7
mg
26
%
* Percent Daily Values are based on a 2000 calorie diet.
  

Nutrition

Calories: 399kcalCarbohydrates: 40gProtein: 10gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gSodium: 736mgPotassium: 416mgFiber: 7gSugar: 8gVitamin A: 5500IUVitamin C: 30.5mgCalcium: 90mgIron: 4.7mg
Keyword asparagus, fennel, gluten-free, hempseeds, mint, sprouted brown rice, sprouted risotto, vegan
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