Brown Rice Risotto

November 22, 2017

 

 

This is a versatile risotto recipe using brown rice.  Of course, depending on your tastes, there are many variations.  Be creative and try adding prawns, Chorizo, Pepperoni, chicken, cheese or bacon.  

 

In the past I have found brown rice difficult to substitute in recipes as it has a strong flavour which over powered the other flavours.  But not any more!  My sister introduced me to organic brown short grain rice a few years ago and I have been using it ever since.  It has all the benefits of brown rice but with a milder flavour.  It does take longer to cook than white rice but I think the nutritional benefits far out weight the small inconvenience.  It is very versatile and can be use in savoury and sweet dishes alike.  Its gluten-free and so suitable for those people how are sensitive to wheat. 

 

Brown rice makes fantastic good sense.  It is a good source of Vitamin A, B1 and B2. White rice contains none of these nutrients. Brown Rice is rich in Calcium, Phosphorous and Iron. White rice contains only traces of these elements. Brown rice contains twice as much Protein as white rice, not forgetting it is prebiotic.

 

Minerals and vitamins contained in brown rice:-

 

Manganese

Selenium

Magnesium

Phosphorus

Niacin

Vitamin B6

Vitamin E

Good-quality protein, including amino acids lysine and tryptophan

 

The benefits that result from these nutrients are many. They include a healthy metabolism, supplies of energy, a nervous system that works efficiently, a strong immune system, strong, healthy bones and teeth, and defences against such diseases and health threats as asthma, high cholesterol, high blood pressure, obesity, diabetes, heart disease, cancer, migraine headaches, depression and digestive tract disorders.

 

Risotto Ingredients (Enough for 2 portions)

 

1 cup of organic short grain brown rice

1 onion

2 cloves of garlic

1 cup bone stock or vegetable stock

½ red pepper

1 carrot

⅓ of a courgette

Vegetable bullion powder

½ litre filtered water

Mixed dried herbs or fresh herbs

Chilli powder

Coconut oil for frying

 

Method

 

 

Dice all the vegetables

 

In a large frying pan heat the coconut oil and fry the onions together with the rice for 5 mins.

 

Add the bone stock (omit for vegetarians – substitute with more bullion stock) and the garlic, and gently simmer.  Mix the bullion stock with filtered water.  Don’t let the pan boil dry and keep adding more stock.  We need to get plenty of flavour into the rice.

 

As this is whole grain brown rice it will take longer than white rice to cook – at least one hour.  Keep checking the rice to see that it hasn’t boiled dry, and keep topping up with the bullion stock.

 

 

About ¾ of the way through the cooking time add the other vegetables, spices and dried herbs.  I found it best to add the veg at this point otherwise they over cook in view of the longer cooking time required for the whole grain rice.  If you run out of stock add plain filter water or make more stock made with the vegetable bullion powder.

 

If you want to add other ingredients, sear raw meats or fish first in a separate pan, and then add them at this point.  Also anything like Chorizo can be added now if desired.  Again, if they are added too early in the cooking process they can become over cooked.

 

Keep topping the rice up with stock until the rice has softened and is the consistence that you like. 

 

Serve garnished with fresh chives or parsley.

 

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The information and statements on this website are not intended to diagnose, treat, cure or prevent any disease.  Always consult a medical professional with questions about any medical conditions.