Sweet Potato & Chickpea Risotto
Our dietitians' favouriteA vegetarian main course that is filling and comforting for a family dinner. Cooking the short-grain rice in the milk makes it smooth and creamy. Add a crisp green salad on the side with some cherry tomatoes and a balsamic vinaigrette.
- Prep: 5 min - 10 min
- Cooking: 30 min - 35 min
Ingredients
- 2 tsp (10 mL) butter
- 2 cups (500 mL) diced peeled sweet potato (about 1 large)
- 2 cloves garlic minced
- 1 onion chopped
- 1 sweet red pepper chopped
- 1 tsp (5 mL) dried basil
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) pepper
- 3/4 cup (175 mL) short-grain (Arborio) rice
- 3/4 cup (175 mL) reduced-sodium vegetable broth
- 2 tbsp (30 mL) all-purpose flour
- 3 cups (750 mL) milk (approx.)
- 1 cup (250 mL) drained rinsed canned chickpea
- 1/2 cup (125 mL) grated Canadian Parmesan cheese
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Preparation
In a large pot, melt butter over medium heat. Sauté sweet potatoes, garlic, onion, red pepper, basil, salt and pepper for 5 min or until onion is softened. Stir in rice; sauté for 1 min.
Pour in broth and bring to a boil, stirring. Whisk flour into 3 cups (750 mL) milk and gradually stir into pot; bring to a simmer, stirring often. Reduce heat to low, cover and simmer, stirring twice, for 15 min or until rice is almost tender.
Stir in chickpeas; simmer, uncovered, for 5 min or until rice is tender, stirring in more milk, if desired, to moisten rice. Stir in half of the Canadian Parmesan cheese. Spoon into bowls and serve sprinkled with remaining cheese.
Tips
Homemade vegetable broth is wonderful in this recipe if you have it. You may need to add 1/4 to 1/2 tsp (1 to 2 mL) more salt to boost the flavours if your broth is unsalted.
Leftovers of this risotto are terrific for lunch. Transfer leftovers to a shallow, airtight container and refrigerate for up to 2 days. Reheat to serve or enjoy cold with some baby spinach mixed in.
Nutritional information
Per serving| Energy: | 451 Calories |
| Protein: | 19 g |
| Carbohydrate: | 74 g |
| Fat: | 8 g |
| Fibre: | 7 g |
| Sodium: | 711 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 39 % / 427 mg |
| Folate: | 78 % |
| Vitamin C: | 74 % |
| Vitamin A: | 67 % |
| Vitamin B12: | 59 % |
