Earthy and robust wild mushrooms add depth to this hearty vegetarian main course. Instead of rice, fibre-rich whole oat groats and steel-cut oats make for a chewy, creamy, B-vitamin-loaded base.
Tip: Instead of steel-cut oats, replace with the same amount of quinoa, amaranth, or millet.
Wild Mushroom Oat Groat Risotto
Ingredients
- 1/2 cup (125 mL) dried mixed wild mushrooms, chopped if large
- 1 cup (250 mL) boiled water or very hot tap water
- 2 Tbsp (30 mL) unsalted butter or extra-virgin olive oil
- 2 cups (500 mL) sliced cremini or button mushrooms
- 2 garlic cloves, minced
- 2 tsp (10 mL) chopped fresh rosemary
- 1 cup (250 mL) organic oat groats
- 1/2 cup (125 mL) organic steel-cut oats
- 3 cups (750 mL) low-sodium vegetable stock, divided
- 2 Tbsp (30 mL) apple cider vinegar
- 1/4 tsp (1 mL) salt
- 1/2 cup (125 mL) chopped fresh parsley or basil
Nutrition
Per serving:
- calories308
- protein11g
- fat10g
- saturated fat4g
- trans fat0g
- carbohydrates46g
- sugars3g
- fibre8g
- sodium251mg
Directions
01
Add mushrooms and hot water to bowl. Set aside to rehydrate for 15 minutes. Remove mushrooms and do not discard water.
02
In large pot, heat butter or oil over medium heat. Add cremini or button mushrooms, rehydrated mushrooms (without soaking liquid), garlic, and rosemary. Sauteu0301 for 8 to 10 minutes, until mushrooms are cooked through. Increase heat to medium-high and stir in oat groats and steel-cut oats; toast for 1 minute, until fragrant. Stir in reserved mushroom soaking liquid and 1 cup (250 mL) stock. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes.
03
Add remaining 2 cups (500 mL) stock, vinegar, and salt. Bring to a boil, reduce to medium-low, and cook uncovered for 30 to 35 minutes, stirring often, until grains are tender and creamy. Add a splash of water if mixture appears too dry. Serve immediately with a sprinkle of fresh parsley or basil.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
