Friday, July 18, 2014

Brown rice veggie risotto with almond cream



This recipe is perfect when you need to make a quick lunch or dinner. In addition, using brown rice instead of white rice will give you the extra health benefits ;)

Just to mention a few of the health benefits of brown rice, here are some:

Brown rice is high in:   
  • fiber and selenium, which are shown to reduce the risk of colon cancer. The high fiber content helps healing from an overgrowth of candida organisms and may offer some protection from cardiovascular diseases. With a low glycemic index of 50 and high fiber content brown rice also helps with weight loss.
  • iron, B1, B2 and B6 vitamins
  • manganese, which is required to produce fatty acids and hormones needed to maintain a healthy nervous system
  • magnesium, which keep the bones healthy (1cup of rice contains 21% of the recommended daily magnesium intake)
  • naturally occurring oils, which help normalizing cholesterol levels
  • anti-oxidants
 
What will you need:
For the veggie mix:
- 1 medium green zucchini 
- 1/2 yellow zucchini
- 1 medium red onion
- 1 medium tomato
- 1/2 tsp white pepper
- 1/2 tsp curry powder
- 1 tsp Worcester souse
- 1/4 tsp cayenne pepper
- 1 tbsp bujon, homemade
- salt

For the rice: 
- 2 cups of brown rice, soaked overnight
- 4 cups of water
- 1/2 tsp white pepper
- Salt
- 2 tbsp cold pressed sunflower seed oil (or coconut or olive oil)

For the almond cream: 
- 2 white almond butter, 
- 1/2 cup of mineral water
If you can't find white almond cream, you can as well use soy or oat cream :)

This amount serves 3-4 people. 
Soaking the rice overnight reduces the cooking time to half. If you are in a hurry, I recommend to do so ;)
Start with preparing the rice: heat the oil in a pot, add the rice and fry until it becomes glassy. Add 4 cups of boiling water and cook as long as the instructions say on the package (about 20-25minutes). I like to add a bit of white pepper and salt to my rice. They give it a special flavor:) My mother thought me this way of preparing the rice. I find the taste very different from simply boiling the rice in water. Try it out and let me know how you like it;)
While the rice is cooking, start preparing the veggies by cutting them up to small cubes. Heat the oil in a pan, add the onion and sauté until glassy. Add the veggies and the bujon, fry for about  5minutes on high heat. Add the spices and the Worcester souse. Turn the heat off.
Prepare the almond cream: mix the almond butter and the mineral water together, until a smooth liquid paste is formed. 
Mix the veggies and the almond cream to the rice. 

Serve hot and enjoy :)