Spelt is an ancient grain that brings a nutty flavour, satisfying bite and useful plant-based nutrients to this comforting risotto. It contains fibres, to help food move through the gut more easily, over time helping to feed good bacteria, plant protein and minerals including magnesium, that supports a balance, making it a nourishing alternative to traditional risotto rice.
Method
- Cook the broccoli and peas in boiling water for 3 minutes, drain and cool under cold water. Reserve 100g of each and set aside. Puree the remaining vegetables in a food processor to create a coarse paste.
- Heat the oil in a large frying pan and fry the mushrooms and garlic for 2 minutes, add in the spelt and then the stock. Bring to the boil, cover and simmer for 15 minutes.
- Add in the vegetable puree and tomatoes; cook for a further 5-8 minutes.
- Stir in the spinach and cook until wilted, then add the reserved broccoli and peas and the Parmesan, season to taste.
- Serve sprinkled with the mixed seeds and extra grated Parmesan.
Cook’s tip
Try using frozen broccoli instead of fresh. This meal can be made ahead and divided into portions ready for freezing.
| Per Serving (297g) | Per 100g | |
|---|---|---|
| Calories (Kcal/KJ) | 245/1024 | 82/345 |
| Protein (g) | 144.9 | 4.9 |
| Fat (g) | 3.4 | 3.3 |
| Saturated fat (g) | 3.4 | 1.1 |
| Carbohydrate (g) | 20 | 6.9 |
| Sugar (g) | 6.2 | 2.1 |
| Fibre (g) | 7.7 | 2.6 |
| Sodium (mg) | 511 | 172 |
| Salt equivalent (g) | 1.3 | 0.43 |
| No. of Plant points | 7.25 |