Wholemeal Mushroom and Spinach Risotto – Healthy and Unparalleled Flavor

There's nothing better than a dish that combines the comfort of a risotto with the lightness of healthy ingredients.

This whole-wheat mushroom and spinach risotto is the ideal option for those looking for a nutritious meal without sacrificing flavor.

Made with brown rice, it is rich in fibers, while mushrooms and spinach provide a burst of essential nutrients.

Detailed Ingredients

For the risotto:

• 1 cup brown rice
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves of minced garlic
• 200g of sliced fresh mushrooms (shiitake, shimeji or champignon)
• 2 cups fresh spinach
• 1/2 cup dry white wine (optional)
• 4 cups hot vegetable broth
• 1/4 cup grated parmesan (optional for vegetarian version)
• Salt and pepper to taste

To decorate:

• Lemon zest (optional)
• Chopped parsley

Detailed Preparation Method

1. Prepare the base:
   • In a large saucepan, heat the olive oil and sauté the onion until translucent.
   • Add the garlic and mushrooms and sauté until the mushrooms are golden brown.
2. Cooking the rice:
   • Add the brown rice and sauté for 2 minutes.
   • If desired, add white wine and stir until evaporated.
3. Add the broth:
   • Gradually add the vegetable stock, one ladle at a time, stirring constantly. Wait for the liquid to be absorbed before adding more.
   • Repeat the process until the rice is cooked al dente (approximately 40 minutes).
4. Finish:
   • When the rice is almost done, mix in the spinach and let it wilt.
   • Adjust the salt and pepper, and if you prefer, finish with grated parmesan.
5. Serve:
   • Garnish with lemon zest and chopped parsley before serving.

Extra Information

• Nutritional Value: Approximately 320 calories per serving (based on 4 servings), with 9g of protein, 8g of healthy fats and 52g of complex carbohydrates.
• Side dishes: Pair with a green salad or a glass of white wine for special occasions.
• Occasion: Ideal for light dinners and balanced lunches.
• Estimated Cost: R$ 30.00 to R$ 40.00 (depending on local prices).
• Preparation Time: 50 minutes
• Difficulty Level: Medium. Requires attention to the rice's cooking point and constant stirring.
• Useful Tips: Use homemade broth for a more authentic flavor. For a vegan version, replace the Parmesan with nutritional yeast.

History

The inspiration for this risotto came during a trip to the countryside, where I had the opportunity to pick fresh mushrooms and taste local recipes.

When I got home, I decided to create my own version, adding a healthy twist with brown rice and the freshness of spinach.

This dish is a reminder of warm memories and connection with nature.