Asparagus is high in folate and prebiotics (food for probiotics), replacing grains in this verdant take on risotto.
Tip: To make this a more substantial meal, serve over cooked grains such as quinoa or millet, or pair with a protein.
Asparagus Risotto with Goat Cheese and Herbs
Ingredients
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 2 - 1 lb (450 g) bunches asparagus (white or green), tough ends removed, finely chopped into rice-sized pieces
- 1 cup (250 mL) low-sodium vegetable stock
- 1 cup (250 mL) mixed chopped fresh herbs such as parsley, dill, and basil
- Zest of 1 lemon
- 1/2 cup (125 mL) goat cheese, room temperature, crumbled
- 1/4 tsp (1 mL) ground black pepper
- Lemon wedges, for serving
Nutrition
Per serving:
- calories233
- protein12g
- fat16g
- saturated fat7g
- trans fat0g
- carbohydrates16g
- sugars7g
- fibre6g
- sodium192mg
Directions
01
In high-sided skillet, heat oil over medium. Sauteu0301 onion and garlic for 8 minutes, until softened. Increase heat to medium-high and stir in asparagus and stock. Cook, stirring often, for 5 to 8 minutes, until asparagus is tender.
02
Remove from heat and stir in herbs, lemon zest, goat cheese, and pepper. Serve immediately with lemon wedges.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
