GREEN QUINOA RISOTTO

 

This Healthy Quinoa Risotto with Courgette and Peas is a nourishing twist on the classic Italian dish, combining the rich, creamy texture of risotto with the health benefits of quinoa. Quinoa, a high-protein grain, is packed with essential amino acids, fibre, and a range of vitamins and minerals, making it a great alternative to traditional rice. The courgette and peas add a burst of colour and freshness, along with vitamins A and C, potassium, and fiber, which support digestive health and immune function. This dish is not only comforting and satisfying but also a balanced meal that offers a boost of plant-based nutrition, perfect for a healthy lunch or dinner.

 

Serve: 2

Time: 30 minutes

Difficulty: easy

 

INGREDIENTS

-150gr quinoa

-1/2 red onion

-1 garlic clove

-1 courgette

-100gr frozen peas

-400ml vegetable broth (or sub for water)

-4 leaves of fresh mint

-1tbsp extra virgin olive oil

-salt and pepper

-1tbsp nutritional yest (optional)

 

METHOD

1-Soak in purified water the quinoa for 8 hours. This step is optional, but I really recommend it: the quinoa is quicker to cook, and the soaking process starts an enzymatic reaction that remove phytic acid, making the quinoa more digestible. After 8 hours, drain and rinse the quinoa.

2- Prepare the veggies: slice garlic and onion, chop the courgette in small cubes.

3-In a pot add the extra virgin olive oil, garlic and onion. Let it sweat for few minutes until is slightly golden. Lower the heat, add the courgette and peas, cover with the lid and let it cook for 5 minutes.

4-Add the quinoa and half of the broth, salt and pepper to taste, mix well and place the lid. As the quinoa was soaked for 8 hours, the cooking time is usually around half (so around 10 minutes). Add more broth if needed.

5-Once the quinoa is ready, leave the lid on for a couple of minutes. Serve with chopped fresh mint leaves and nutritional yeast.