Chickpea and Winter Vegetable Brown Sonamasoori Risotto

Shankar Krishnamurthy

Chef

3 min read

Ease

7

Approx. Cost

INR 200

Serves

3

Cooking Time

25 Mins

Ingredients list

  • Carrot (peeled and cut – 1-inch pieces): 50 g
  • Red pumpkin (peeled and cut – 1 in pieces): 50 g
  • French beans (cut – 1 in piece): 50 g
  • Brinjal (cut – 1 in piece): 50 g
  • Cabbage (shredded in 1-inch piece): 50 g
  • tomato (deseeded and diced): 1 (small)
  • Vegetable oil: 2 tbsp
  • Garlic (minced): 1 ½ tsp
  • Chick peas (boiled): 100 g
  • Onion (chopped): 1 tbsp
  • Vegetable broth: 2 cup
  • Brown sonamasoori rice: 100 g
  • Cheddar cheese (freshly grated): 2 tbsp
  • Salt and pepper according to taste: 1 tsp
  • Chopped basil leaves – 1 tbsp

Preparation


Step 1 :

Take a stock pot, add water and blanch all the vegetables (excluding pumpkin and brinjal) and keep aside.

Step 2 :

Wash and soak the Brown sona masoori rice for about 10 minutes.

Step 3 :

Take a pan and heat oil, add onion, garlic and sauté until golden brown.

Step 4:

Add the rice and stir gently to mix it. Keep adding the vegetable stock, little at a time, until the stock is absorbed by the rice. Continue adding the stock until the rice is cooked.

Step 5:
Add the shredded cabbage, diced pumpkin, diced tomato and the blanched vegetables.
Step 6:
Now add boiled chick pea and mix well now. Check the consistency and add vegetable stock if required. Season with salt and pepper.
Step 7:
Serve with grated cheddar cheese and chopped basil leaves.

Wellness advice from qualified experts

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Health Benefits

Looking to eat healthy this Christmas season? Then why not try the nutritious Chickpea and Winter Vegetable Brown Sonamasoori Risotto that is filled with the goodness of vegetables! Take a look at some health benefits that you can draw from.

Beans are a rich source of protein and zinc. Zinc is known to improve UR body’s immunity, while protein helps in repairing UR body. It’s a good alternative for meat and helps with reducing cholestrol levels and blood sugar levels. A rich source of Vitamins A, C, and K, make it a powerhouse of health benefits.

Carrot is a rich source of Vitamin A and makes up for 73% of UR daily Vitamin A intake. It aids vision, boosts the immune system and reproduction. This healthy vegetable is also a great source of Vitamin, K and C. Vitamin K plays a vital role in producing proteins such as Prothrombin and Osteocalcin, each of which deals with blood clotting and production of healthy bone tissue.

Cabbage is mainly known for its anti-cancer and antioxidant properties, but its health benefits extend up to UR hair, eyes and skin. It contains a substance called Sulforaphane and other elements such as diindolylmethane (DIM) and lupeol that prevent the formation of cancer in UR body. Its other health benefits include, anti-inflammation, prevention of stomach ulcers and improved immunity.

Chickpeas are a rich source of protein, fiber and vitamins. Its health benefits include controlled blood sugar, healthy digestion and anaemia. A cup of chickpeas produces

  • 4.7 mg iron, about 1/5th – 1/2 of UR daily iron intake
  • 10-15 gms protein of the recommended 56 gms per day
  • 269 calories of the recommended 2000-2500 calories

Pumpkins are known for their antioxidant properties and their ability to improve eye health. They contain antioxidants such as beta carotene and alpha carotene that fight free radicals and reduce the risk of heart disease and cancer. Vitamin A boosts UR immunity and increases UR resistance to infections and bacteria. Its high lutein and zeaxanthin content improves sight and reduces cataracts that come with ageing.

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