Mushroom Risotto: Level Up Your Plant-Based Dinners
Looking to give your weekly dinners some new flavors? This Mushroom Risotto recipe is the perfect addition to your menu planning! Whether you a carnivore, omnivore or herbivore, this recipe is sure to have you coming back for more. Are you a fan of risotto? If you’re like many, you can’t resist the creaminess of risotto and the flavor it packs. If you are not too familiar with risotto, it is simply an Italian rice, usually made with lots of broth and a little cheese! Not only is this recipe providing the ultimate flavor and texture like the risotto you have grown to love but, it has the delicious addition of mushrooms!
Functional Mushroom Benefits If you read my previous blog on mushrooms, you’ve already got a pretty great idea of what mushrooms are all about. Mushrooms are a type of fungi with some pretty surprising health benefits. They are often called a “superfood”, due to the fact that they are nutritionally “charged”. You may be wondering are mushrooms that good for me? – Yes, they are! Not only are they the only plant-based source of vitamin D, but they have also been shown to shrink cancerous tumors, lower rates of heart disease and provide an abundance of vitamins and minerals.
Gut Healthy: All edible mushrooms contain lots of fiber, helping to aid in moving nutrients along your digestive track, aid in normalizing bowel movements, and lowering cholesterol levels, all of which ultimately help maintain a healthy gut.
Immune Support: Mushrooms contain a healthy amount of B vitamins and selenium which help support a healthy immune system.
Vitamin D: Being the only non-animal source of vitamin D, mushrooms are unique. Vitamin D aids in regulating calcium and phosphorus absorption and is important for immune support, and bone growth and development.
Heart Healthy: Mushrooms contain phytonutrients, helping prevent plaque buildup, which then aids in maintaining a healthy blood pressure.
Quinoa Did you know quinoa is known to plant experts as a “pseudo-cereal” because while it is used like a grain, it is actually a seed. However, nutritionally, we consider quinoa a high protein whole grain. Quinoa, as you may know, is quite popular. It is excellent plant-based protein source. 1 cup of cooked quinoa provides 8.14 g of protein. Quinoa is packed with amino acids as well as antioxidants. In addition, it is a great source of fiber, iron, folate, and magnesium.
Taste This dish boast deep and satisfying umami from 3 types of mushrooms, while quinoa offer nutty notes, and cheeses provide a creamy texture.
Ingredients For mushrooms 2 cups baby Portobello mushroom, sliced 2 cups Cremini mushrooms, sliced 2 tsp Extra virgin olive oil 2 cloves Garlic, minced 1 ¼ cup Hearts of palm, rinsed 1/3 cup plant milk 1 Tbsp Porcini mushroom, dried 1 dash Salt and pepper 1 pinch Salt and pepper 4 sprigs Thyme, fresh, stems removed For Quinoa 2 tsp Extra virgin olive oil ½ cup Frozen green peas 1.2 cup plant milk 2 oz Parmigiano-Reggiano finely grated ¼ cup Parsley, Italian, fresh, chopped 1 cup Quinoa, uncooked, rinsed ¼ cup of Ricotta cheese 1 pinch Salt and pepper ½ Tbsp White wine, dry
To prepare mushrooms:
Put dried porcinis in a spice grinder, or food processor and pulse until they reach a powder consistency. Set aside.
Preheat the pan to medium-high heat and add the olive oil. Once hot, add the mushrooms, garlic, and thyme, and cook until browned and tender. About 10 minutes. Season with salt and pepper to taste, remove from heat, set aside
To prepare quinoa
Preheat olive oil in a medium saucepan over medium heat. Add in the quinoa and toss until coated. Ass in the white wine and let it evaporate. Add in the stock and porcini powder and cook over medium-low heat for about 10-12 minutes, or until creamy and thick.
Stir in the parmesan cheese, ricotta cheese, prepare mushrooms, peas, and plant milk, and season with a pinch or pepper to taste. Garnish with Italian parsley and additional grated cheese, if desired.
Purchasing. Mushroom varieties can be completely up to you! Try switching up some the mushrooms used in the recipe according to your taste and preferences.
Preparation. This is not a 20-minute dinner meal, so a great idea is to plan ahead when making this dish. Try prepping everything a day before and assembling the dish the next day.
Storage. You can store this meal for a day or two. (makes the perfect leftovers!) Freezing is not recommended as the dish may get soggy after thawing.
Substitutions: Not a fan of quinoa? Try swapping it out for another whole grain such as, buckwheat, or amaranth (cooking may vary slightly).
If you are someone whose looking for a new plant-based dinner recipe, this may be one you want to give a try! It’s sure to help you get more comfortable with mushrooms, if you’re not already.
Find out more about edible and medical mushrooms:
Valverde, M. E., Hernández-Pérez, T., & Paredes-López, O. (2015). Edible mushrooms: improving human health and promoting quality life. International journal of microbiology, 2015, 376387. https://doi.org/10.1155/2015/376387