Golden Vegetable Risotto
The comforting Italian rice dish called risotto is transformed into a filling main dish by replacing the traditional short-grain Arborio rice with the more robust brown rice, and with the addition of chick-peas, carrots, and green beans. The secret ingredient, that provides the subtle sweetness and the golden color, is carrot juice.
  • 2 teaspoons olive oil
  • 1-1/4 cups brown rice
  • 1 garlic clove, minced
  • 1-1/2 cups carrot juice
  • 1/4 cup chopped parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup finely chopped carrots
  • 1-1/2 cups green beans, cut into 1-inch sections
  • 1 cup canned chick-peas, rinsed and drained
  • 1/2 cup finely chopped scallions
  • 3/4 cup grated Parmesan cheese

1. In a medium saucepan, heat oil over medium-high heat. Add rice and garlic, and saute until garlic is fragrant, about one minute.

2. Add carrot juice, parsley, salt, pepper, and 1 cup water and bring to a boil. Reduce heat to low, cover and simmer 25 minutes.

3. Stir in carrots, green beans, chick-peas and scallions, and cook until rice is tender and liquid is absorbed, about 20 minutes.

4. Stir in Parmesan and serve hot.

Nutritional Information
Per serving: 409 calories, 10g total fat, 3.6g saturated fat, 3.7g monounsaturated fat, 1.3g polyunsaturated fat, 6.1g dietary fiber, 16g protein, 65g carbohydrate, 12mg cholesterol, 582mg sodium.
Good source of: beta-carotene, calcium, fiber, magnesium, potassium, selenium, vitamin B6.

Date Published: 09/19/2005 > Printer-friendly Version

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