Mushrooms are a great source of potassium, which is an important mineral for helping lower blood pressure and reducing the risk of stroke. Mushrooms will also provide you with a good dose of selenium, which works as an antioxidant, protecting cells in the body from free radical damage. Selenium can also help reduce the risk of breast and prostate cancer.
Serves: 3–4
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Servings
3-4
Prep time
Cook time
Recipe
Ingredients
- ½ bunch kale, stems removed & leaves ripped into pieces
- Olive oil
- Sea salt
-
- 1 red onion, finely chopped
- 4 cloves garlic, finely chopped
- 1½ cups uncooked short-grain brown rice
- 5 cups vegetable stock
- 400g fresh mushrooms, sliced (such as porcini, chanterelle, oyster, portobello)
- ⅓ cup shredded parmesan cheese
- 1 tbsp fresh thyme leaves
- Zest 1 lemon
Method
- Preheat oven to 190°C.
- Toss kale with olive oil. Place on baking tray and season with a little sea salt.
- Bake for 10 mins until light and crispy. Remove from oven and set aside.
- Cook onion and garlic in frying pan over medium heat with some olive oil, until soft. Put in baking dish with rice.
- Heat 4¼ cups vegetable stock until boiling and pour over rice.
- Place in oven for 1 hour, until rice is tender and all liquid has been absorbed.
- Just before rice is ready, cook mushrooms in frying pan over medium heat with some olive oil.
- Remove rice from oven and stir through parmesan cheese and mushrooms, adding extra stock if too dry.
- Top with fresh thyme, lemon zest and kale chips.
- Tip: Super-charge your risotto by using bone broth in place of half your vegetable stock. This is a wonderful way to give your risotto a nourishing boost. Bone broth contains many important nutrients such as calcium, silicon, glucosamine and chondroitin. These nutrients have been found to help support immune function, promote strong bones, help reduce joint inflammation and repair and improve the health of the gut lining.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
