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Vegan Summer Risotto

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Sunny asparagus, tasty mushrooms, fresh sun-dried tomatoes and basil are the perfect ingredients for this summer risotto recipe.  This creamy risotto manages to stay light with the use of fresh veggies and herbs!

This recipe is the perfect Sunday night dinner recipe because it makes enough to feed your entire clan and still have leftovers for your busy Monday.

Further Food Nutritionist Commentary:

This vegan take on a classic Italian dish has very little saturated fat and no cholesterol, making it a great option for a night when you crave Italian comfort food without the excess fat or calories. The addition of asparagus, mushrooms, tomatoes and basil add lots of color and fiber to the recipe. This recipe provides a modest amount of protein (8 grams per serving). Nutritional yeast is a versatile ingredient that can be added to many recipes in place of cheese to give it the same cheesy texture. Nutritional yeast can be a source of vitamin B12, which can be a difficult nutrient for vegans to eat enough of. Vitamin B12 plays a key role in the creation of red blood cells and DNA. This recipe provides 12% of the daily requirement for iron intake, another key nutrient that vegans are at risk for having a deficiency. Iron is crucial because it is involved in the transport of oxygen to all of your cells.

By Alex Lane MS, RDN/LD

Vegan Summer Risotto

  • Prep Time:5 mins
  • Cook Time:45 mins
  • Servings: 8

Ingredients

2 tablespoons vegan butter

2 shallots (chopped)

1 32 ounce box vegetable stock

2 cups uncooked arborio rice
1 cup dry white wine
1 teaspoon olive oil
1 bunch fresh asparagus
2 cups fresh mushrooms (chopped)
1 cup sun-dried tomatoes
1 cup nutritional yeast
1 teaspoon lemon pepper

1 tablespoon fresh basil (chopped)
salt (to taste)

Instructions

  1. In a large pot, melt 2 tablespoons of vegan butter. Chop your shallots. In a smaller pot, warm vegetable stock.
  2.  Cook shallots in melted butter for 2-3 minutes or until translucent.
  3. Add 2 cups uncooked arborio rice to the large pot. Add 1 cup dry white wine and do not add anymore liquid until the wine is almost completely evaporated.
  4.  Wash and chop your mushrooms and asparagus. In a medium pan, heat 1 teaspoon olive oil.
  5. First add asparagus. Allow to cook for 2-3 minutes then add a splash of water and allow asparagus to steam. You will want the asparagus to stay al dente so that it does not become too soggy when mixed into the risotto.
  6. Meanwhile, once the wine has evaporated from your rice, you can begin to add warm vegetable stock one half cup at a time.
  7.  Add the mushrooms to the asparagus pan and allow them to cook for several minutes. The asparagus and mushrooms shouldn’t take more than ten minutes combined. Turn off heat and set aside once they are cooked.
  8. Chop sun-dried tomatoes and fresh basil.
  9. You will know your risotto is ready when the rice is soft, creamy, and has puffed up a bit.
  10. Add 1 cup of nutritional yeast and stir. Add lemon pepper. Add asparagus and mushrooms.
  11. Top with fresh basil and sun-dried tomatoes. ENJOY!
In a large pot, melt 2 tablespoons of vegan butter. Chop your shallots. In a smaller pot, warm vegetable stock.  Cook shallots in melted butter for 2-3 minutes or until translucent. Add 2 cups uncooked arborio rice to the large pot. Add 1 cup dry white wine and do not add anymore liquid until the wine is almost completely evaporated.  Wash and chop your mushrooms and asparagus. In a medium pan, heat 1 teaspoon olive oil. First add asparagus. Allow to cook for 2-3 minutes then add a splash of water and allow asparagus to steam. You will want the asparagus to stay al dente so that it does not become too soggy when mixed into the risotto. Meanwhile, once the wine has evaporated from your rice, you can begin to add warm vegetable stock one half cup at a time.  Add the mushrooms to the asparagus pan and allow them to cook for several minutes. The asparagus and mushrooms shouldn’t take more than ten minutes combined. Turn off heat and set aside once they are cooked. Chop sun-dried tomatoes and fresh basil. You will know your risotto is ready when the rice is soft, creamy, and has puffed up a bit. Add 1 cup of nutritional yeast and stir. Add lemon pepper. Add asparagus and mushrooms. Top with fresh basil and sun-dried tomatoes. ENJOY!

Nutrition Information

Per Serving:  Calories: 260; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 386mg; Potassium: 303mg; Carbohydrate: 47g; Fiber: 5g; Sugar: 6g; Protein: 8g


Nutrition Bonus: Iron: 12% 

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