Healthy Vegetarian Recipes:
Red Pepper Risotto
Photo: Emily Barney
This is one of our most scrumptious healthy vegetarian recipes. It takes just under an hour to make, including preparation time, but is well worth the effort!
Red peppers are among the ranks of fruit and vegetables which have been declared to be ‘super foods’. In this case it is because they contain so many antioxidants and vitamin C, which helps to boost the immune system and fight harmful free radicals. A single red pepper contains over twice as much vitamin C as an orange, and nine times the quantity of the antioxidants lycopene (like that found in tomatoes) and carotene (found also in carrots) as green peppers. Were this not enough, red peppers contain not inconsiderable amounts of vitamin A and B!
Arborio rice is a short-grain rice which comes mainly from the Po Valley region of Italy. It is used for risottos in preference to other forms of rice because it absorbs up to five times its weight in liquid as it cooks, and is deliciously starchy.
Although the saffron used in this recipe is optional, if you can afford it (saffron is the most expensive spice in the world), not only does this rare spice add greatly to the flavor and color of the dish, it is a natural digestive aid and acts to relieve gout. It also contains crocetin, which is a potent antioxidant and cancer-fighting natural chemical.
With healthy vegetarian recipes like this one with an abundance of both red peppers and saffron, your immune system will be bursting with good health after eating our red pepper risotto, and your taste buds will thank you too!
Red Pepper Risotto
| Yield | 4 |
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| Prep Time | 10 minutes |
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| Cook Time | 45 minutes |
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Ingredients
- 6 cups vegetable stock
- 2 tablespoons extra-virgin olive oil
- 1/2 cup finely chopped onion or shallots
- 2 cloves minced garlic
- 2 finely diced large red peppers
- 1/2 teaspoon sea salt
- 1 1/2 cups arborio or carnaroli rice
- 1/2 cup dry white wine
- fresh ground pepper
- 2 tablespoons chopped fresh parsley or mixed parsley and thyme
- 1/2 cup grated parmesan cheese
- pinch saffron threads (optional)
Instructions
- Bring the stock to a simmer in a saucepan with a ladle nearby. Season generously with salt.
- Heat the olive oil in a large, wide, heavy skillet or saucepan over medium heat, and add the onions or shallots. Cook gently until they begin to soften, about three minutes. Add the garlic, peppers, and 1/2 teaspoon of salt. Cook, stirring, until the peppers are limp and fragrant, about eight to 10 minutes. Add the rice, and stir over medium heat until the grains are separate and beginning to crackle, about three minutes.
- Stir in the wine and cook over medium heat, stirring constantly. The wine should bubble, but not too quickly — you want some of the flavor to cook into the rice. When the wine has almost evaporated, stir in a ladleful or two of the simmering stock (about 1/2 cup), enough just to cover the rice. The stock should bubble slowly (adjust heat accordingly). Rub the saffron threads between your fingers, and add to the rice. Cook, stirring often, until the stock is just about absorbed. Add another ladleful or two of the stock and continue to cook in this fashion, not too fast and not too slowly, stirring often and adding more stock when the rice is almost dry. Continue for 25 minutes, until the rice is cooked through but still a little chewy. Taste and adjust seasoning.
- When the rice is cooked through, add a generous amount of freshly ground pepper, and stir in another half cup of stock, the Parmesan and the herbs. Remove from the heat. The rice should be creamy; if it isn’t, add a little more stock. Stir once, taste and adjust seasonings, and serve.
