Brown Rice Risotto Recipe
Ingredients (serves 3)
-
-
250 gr of organic brown rice (about one cup).
-
2 1/2 cups of water (2.5 times the volume of the rice).
-
200 gr of pumpkin diced.
-
150 grams of broccoli cut into very small pieces.
-
1 small onion finely chopped.
-
50 gr of ham cut into small cubes.
-
125 ml of white wine.
-
30 grams of Parmesan cheese.
-
Extra Virgin Olive Oil (EVOO).
-
Salt and pepper to taste.
-
Oat Cream or heavy cream (optional, for extra creaminess).
-
How to Make Brown Rice Risotto
-
Cleaning and Initial Cooking: Rinse the rice under running water to remove any impurities. Pour the salted water into a pot, add the rice, and bring to a boil. Cover, reduce the heat to low, and cook for about 25 minutes.
-
Contribution to flavor: When the liquid is almost gone, pour the white wine. Once the alcohol has evaporated, continue cooking, adding hot broth little by little, making sure the rice remains moist.
-
Sautéed Vegetables: While the rice is cooking, sauté the onion with olive oil. When it becomes translucent, add the pumpkin and cook, covered, over low heat for 3 or 4 minutes. Add the ham and broccoli florets, sautéing briefly so that they are al dente.
-
Integration: About 5 minutes before the rice is fully cooked (which usually takes between 35 and 45 minutes), add the vegetables and ham to the main pot. This prevents the vegetables from falling apart and helps them retain their vitamins.
-
Final cream: Add the Parmesan cheese and, if desired, a splash of oat cream. Season with salt and pepper and stir until the desired level of juiciness is reached, adding more broth if necessary to achieve that characteristic creamy texture.
«Eating whole grains is key to preventing tissue inflammation. The brown rice, since it retains its peel, it provides B vitamins, which are essential for the proper transmission of nerve impulses through the spinal cord.»
— Dr. Marc Bony, Doctor of Chiropractic.
