By Vicky
Spelt risotto with mushrooms (ZOE)
The star ingredient for our spelt risotto is one of our scientific co-founder
’s favourites: mushrooms.
As Tim remarks in his latest book, mushrooms are more magic than you might realise. Like humans, mushrooms have the ability to make vitamin D from sunshine so pop yours on the window sill for around 20 minutes to maximise this benefit.
Mushrooms are also the leading dietary source of an amino acid called ergothioneine (ET), which appears to have important anti-inflammatory mechanisms for humans.
One epidemiological study followed 13,000 elderly subjects for nearly six years and found regular mushroom eaters (3+ portions/week) had their chance of developing dementia reduced by a fifth (PMID: 28295137).
Convinced yet? Here’s how to make it:
Serves 2
Updated at: Sun, 04 Feb 2024 10:50:48 GMT
Nutrition balance score
Great
Glycemic Index
61
Moderate
Glycemic Load
36
High
Nutrition per serving
Calories358.4 kcal (18%)
Total Fat9.4 g (13%)
Carbs60 g (23%)
Sugars8.6 g (10%)
Protein15.4 g (31%)
Sodium403.3 mg (20%)
Fiber10.1 g (36%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Add the shallot into a pan with olive oil and fry for a few minutes until translucent and slightly golden. Add in the garlic and continue to cook for a further minute.
Step 2
Add the spelt into the pan and stir to coat then cover with water
Step 3
Leave to simmer for around 40 minutes until the spelt is cooked, you may need to add more water.
Step 4
In the last 10 minutes of cooking time slice your mushrooms and add to a pan with olive oil and the other garlic clove. Fry until golden, seasoning with salt and pepper at the end.
Step 5
Serve the spelt and mushrooms together with a sprinkle of fresh parsley.
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