Mushroom Risotto Recipe

Mushroom Risotto Recipe

At Zing Wellbeing, we believe that knowledge is power and we want to help to educate women on the best ways to be as healthy as possible.

And we see food as medicine and we have 100's of healthy recipes that are healthy and delicious - including this mushroom risotto - in our Zing Wellbeing Program.

And today we we are sharing one our healthy recipes for mushroom risotto.

This mushroom risotto recipe is creamy and delicious and packed full of health benefits - try it today!

Mushroom Risotto Recipe

Serves: 4

Preparation time: 10 minutes

Cooking time: 35 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 cup brown rice
  • 4 cups low-sodium vegetable broth, warmed
  • 2 cups sliced mushrooms (such as cremini, shiitake, or button mushrooms)
  • 1 cup chopped fresh spinach
  • ½ cup grated Parmesan cheese
  • ½ cup plain Greek yogurt 
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste

Instructions

In a large skillet, heat half of the olive oil over medium heat. Add the sliced mushrooms and cook until they are golden brown and their moisture has evaporated. Remove the mushrooms from the skillet and set aside.

In the same skillet, heat the remaining olive oil over medium heat. Add the onion and cook until it is translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

Add the rice to the skillet and stir to coat it with the oil, onion, and garlic mixture. Cook for about 2 minutes until the edges of the rice are translucent. 

Begin adding the warmed broth, one ladleful at a time, stirring frequently. Allow the broth to be absorbed before adding the next ladleful. Continue this process until the rice is creamy and tender, about 18-20 minutes.

Once the rice is cooked, stir in the cooked mushrooms and chopped spinach. Add the grated Parmesan cheese and stir until it is melted and well combined. Remove the skillet from the heat and gently fold in the Greek yogurt.

Garnish the risotto with chopped fresh parsley before serving.

Nutritional Information per serving:

  • Calories: 196
  • Protein: 11.7g
  • Carbohydrates: 20.5g
  • Fat: 7.7g
  • Fibre: 1.7g

Health benefits of this mushroom risotto recipe

  1. Rich in Antioxidants:

    • Mushrooms contain antioxidants like selenium and ergothioneine, which help protect cells from damage and reduce inflammation.

    • Onions and garlic are also rich in antioxidants, including quercetin and sulfur compounds, which support immune function and have anti-inflammatory properties.

  2. Supports Heart Health:

    • Olive oil is a source of healthy monounsaturated fats, which are known to support heart health by lowering bad cholesterol levels and reducing the risk of heart disease.

    • The brown rice in the recipe is a whole grain, providing dietary fibre that can help reduce cholesterol levels and improve heart health.

  3. Promotes Gut Health:

    • Spinach and brown rice are both high in dietary fibre, which promotes healthy digestion and supports gut health by feeding beneficial gut bacteria.

    • Greek yogurt is a good source of probiotics, which are beneficial bacteria that help maintain a healthy gut microbiome, improving digestion and immune function.

  4. Supports Bone Health:

    • Parmesan cheese and Greek yogurt are rich in calcium, which is essential for maintaining strong bones and preventing osteoporosis.

    • The spinach also provides vitamin K, which plays a crucial role in bone health by helping to regulate calcium in the body and supporting bone mineralization.

  5. Boosts Immune Function:

    • Garlic is known for its immune-boosting properties, thanks to its high content of allicin, which has been shown to enhance the body's immune response.

    • The vitamin C in spinach further supports the immune system by stimulating the production of white blood cells and acting as an antioxidant.

  6. Good Source of Protein:

    • Greek yogurt and Parmesan cheese provide high-quality protein, which is essential for muscle repair, enzyme production, and overall body function.

This recipe offers a balanced combination of fibre, healthy fats, protein, and vitamins, making it a nutritious choice for overall health.

You can see the full Zing Wellbeing program here 

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