Gorgeous comfort food, with the relatively high GI of the arborio rice balanced by a good dose of vegetables (around 3 portions per serving) and a reasonable protein hit from the peas and parmesan. Serve on its own or with a green salad dressed with hot olive oil in which seeds have been sizzled to increase the protein content. Once the asparagus season is in full flow, we eat this a lot, but still enjoy it as an occasional treat all year round, whenever a steaming bowl comfort food is called for.
- 160 grammes onions finely diced
- 240 grammes asparagus woody ends removed and chopped into bite sized lengths
- 240 grammes tenderstem or purple sprouting broccoli chopped into bite sized chunks
- 320 grammes frozen peas
- 300 grammes arborio rice
- 10 grammes Butter
- 75 ml white wine
- 0.7-1 litres vegetable stock
- 100 grammes Parmesan cheese grated
- Soften the diced onions on a low heat in Fry Light until silken.
- While the onions are cooking, make up your preferred brand of any good quality vegetable stock, grate the cheese and chop the asparagus and broccoli.
- When the onions are well softened, but not browned, add a knob of butter and once it has melted stir in the rice.
- Turn up the heat to medium and pour in about half a glass of wine. Stir vigorously for a minute or two.
- Begin to add the stock. I generally add around a quarter at a time, stirring gently (intermittently is fine) until it is absorbed and then adding the next lot.
- When you are about 3/4 through the stock addition process, throw the veggies in a pan of boiling water for 4-5 minutes, until just cooked. Drain and keep warm.
- Once the rice is cooked to your liking (you may need to add a little boiling water to ensure it is fully cooked and creamy) add the parmesan and vegetables. Combine.
- Serve with a little more parmesan, black pepper and a salad if desired.
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