Mushroom and Parmesan Risotto

This recipe is perfect for cold winter nights. It is warming and creamy in texture whilst the mushrooms are supportive for your immune function. It only takes 20 minutes to prepare so it’s quick and easy for week nights but also decadent enough for entertaining.

Health Benefits

Mushrooms

Based on decades of research Porcini mushrooms have been found to have health promoting and disease preventing benefits. These come in the form of their functional properties which are antioxidant, anti-inflammatory, antiviral, antibacterial and hepato-protective (meaning they protect against liver damage). Therefore getting more in your diet is only a good thing.

Chestnut mushrooms are one of the few food sources of Vitamin D in the UK. This is a vital nutrient which many of us are depleted in throughout the winter months.

Onions

Onions contain many beneficial nutrients. Two of these are the antioxidants quercetin which is found in the yellow skin and anthocyanins which are found in the red parts (of red onion). Quercetin is an anti-inflammatory and anti-histamine. It’s helpful for individual with histamine issues. Anthocyanins have properties which have linked them to decreased risks of type 2 diabetes, heart disease and cancer.

Garlic

Garlic is a herb with a host of health benefits and is often used medicinally. It works as an anti-inflammatory and boosts immune function. It has beneficial effects on heart health including regulating blood pressure.

Aged Parmesan

Parmesan which has been aged for at least 12 months has been found to have low levels of live bacteria which have probiotic functions. Parmesan is also high in Vitamin B12 and minerals including calcium, zinc and selenium.

Recipe

Ingredients

Serves 2

200g risotto rice

600ml vegetable stock

1 red onion

200g chestnut mushrooms

30g dried porcini mushrooms

2 cloves of garlic

100ml white wine

30g parmesan

tbsp of butter / coconut oil

pepper to season

Method

1. Start by soaking the porcini mushrooms in boiled water.

2. Finely chop the onion. Add the butter or coconut oil to a pot. Once melted add the onions and cook on a medium heat until soft.

3. Whilst the onions are cooking crush the garlic and slice the chestnut mushrooms.

4. Once the onions have soften add in the mushrooms and garlic. Cook for a few minutes until the mushrooms start to soften.

5. Add the risotto rice and gradually stir in the stock.

6. Bring to the boil then simmer on a low heat for 15 minutes.

7. As it starts to thicken add in the white wine.

8. After nearly all the liquid has been absorbed add in the parmesan.

9. When cooked all the liquid will be absorbed and the rice will be soft.

10. Serve and season with black pepper.

References

Griffiths G, Trueman L, Crowther T, Thomas B, Smith B. Onions--a global benefit to health. Phytother Res. 2002 Nov;16(7):603-15. doi: 10.1002/ptr.1222. PMID: 12410539.

Summer A, Formaggioni P, Franceschi P, Di Frangia F, Righi F, Malacarne M. Cheese as Functional Food: The Example of Parmigiano Reggiano and Grana Padano. Food Technol Biotechnol. 2017 Sep;55(3):277-289. doi: 10.17113/ftb.55.03.17.5233. PMID: 29089844; PMCID: PMC5654426.

Tan Y, Zeng NK, Xu B. Chemical profiles and health-promoting effects of porcini mushroom (Boletus edulis): A narrative review. Food Chem. 2022 Oct 1;390:133199. doi: 10.1016/j.foodchem.2022.133199. Epub 2022 May 11. PMID: 35597089.