Quinoa risotto with beans, lemon and Parmesan

This risotto uses a mix of rice and quinoa to make it more nutritious. Quinoa is a good 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, and a good source of phosphorus, magnesium and folate

Credit: Superlegumes

• serves

  4

• prep

  15 minutes

• cook

  35 minutes

• difficulty

  Easy

Ingredients

• 300 g (10½ oz) podded fresh or frozen broad (fava) beans
• 1 litre (35 fl oz/4 cups) low-salt vegetable or chicken stock
• 1 tbsp olive oil
• 1 leek, white part only, thinly sliced
• 2 garlic cloves, crushed
• 2 tsp thyme leaves
• 150 g (5½ oz) arborio rice
• 100 g (3½ oz/1⁄2 cup) white quinoa, rinsed and drained
• 80 ml (2½ fl oz/1⁄3 cup) white wine
• 140 g (5 oz/1 cup) podded fresh or frozen green peas
• 25 g (1 oz/¼ cup) finely grated Parmesan cheese, plus extra to serve
• 1 tsp finely grated lemon zest
• mint leaves, to garnish

Instructions

Cook the broad beans in a saucepan of boiling water for 1 minute. Refresh under cold running water. Drain. Peel off the skins and discard. Set aside.

Put the stock in a large saucepan and bring to the boil over high heat. Reduce the heat to low and keep the stock at a simmer.

Heat the oil in a large heavy-based saucepan over medium heat. Add the leek and cook, stirring, for 5 minutes or until soft. Add the garlic and thyme 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.

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.

Stir in the peas and broad beans. Simmer for 2–3 minutes or until the vegetables are just tender, then remove from the heat and stir in the Parmesan and lemon zest. Cover and set aside for 3 minutes. Season to taste with sea salt and freshly ground black pepper. Serve garnished with mint, with extra Parmesan.

Note

• For a gluten-free version, use gluten-free stock.

Recipe and image from Superlegumes: Eat Your Way to Great Health (Murdoch Books, $29.99, pbk). Read our review here.

Cook's Notes

Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.