Quinoa Risotto Primavera

Ingredients

• 2 ½ cups cauliflower florets, cut in 1-inch pieces, stems well-trimmed
• 1 ½ tablespoons extra virgin olive oil
• ½ cup finely chopped onion
• 2 tablespoons finely chopped shallot
• ⅔ cup quinoa, rinsed and drained
• 3 ½ cups fat-free, reduced-sodium chicken broth, divided*
• ⅓ cup thinly sliced baby carrots
• ½ cup frozen baby green peas
• ¼ cup grated Parmesan cheese
• Salt and freshly ground black pepper
• ⅓ cup chopped flat leaf parsley

*Using chicken broth gives this dish a rich flavor. I wish I could say “or use vegetable broth,” but in most commercially made vegetable broths, carrots dominate and the flavor overwhelms the sweetness of the vegetables. If you are vegetarian, try substituting warm water for the broth and adding extra cheese at the end for a better result.

Directions

1. Place cauliflower in food processor. Pulse until cauliflower resembles crumbled feta, about 15-20 pulses; there should be 2 cups chopped cauliflower to set aside. Use leftover to add to soup or salad.
2. In heavy, wide, large saucepan, heat oil over medium-high heat. Add onion and cook, stirring often, for 3 minutes. Add shallots and cook until golden, about 3 minutes, stirring occasionally. Add quinoa and cook, stirring constantly, until grain makes constant crackling, popping sound, about 5 minutes. Carefully add 2 cups broth, standing back as it will spatter. Cover, reduce heat and simmer quinoa for 10 minutes.
3. Add cauliflower, carrots and ½ cup hot broth and simmer, uncovered, for 5 minutes, stirring often. Add peas and enough broth to keep risotto soupy, about ¼ cup. Cook 8–10 minutes, or until quinoa is al dente or to your taste and vegetables are tender-crisp, adding broth ¼ cup at a time, as needed. Risotto is done when liquid is mostly absorbed and mixture is slightly wet, but not soupy. Off heat, stir in cheese and season to taste with salt and pepper. Garnish with parsley and serve. Leftover risotto keeps for three days, covered in refrigerator, and can be served at room temperature as a whole-grain salad.

Barley Risotto with Asparagus and Lemon

(Makes 4 servings.)

Excerpted from 5 Easy Steps to Healthy Cooking by Camilla V. Saulsbury © 2012 Robert Rose Inc. www.robertrose.ca Reprinted with permission. All rights reserved.

Ingredients

• 2 teaspoons extra virgin olive oil
• 1 cup finely chopped onion
• 1 cup pearl barley
• ½ cup dry white wine
• 4 cups reduced-sodium ready-to-use vegetable broth, divided
• 1 pound asparagus, trimmed and cut into 1-inch pieces
• 1 cup frozen petite peas, thawed
• ½ cup packed fresh basil leaves, chopped, divided
• ¼ cup freshly grated Parmesan cheese
• 1 teaspoon finely grated lemon zest
• 2 tablespoons freshly squeezed lemon juice

Directions

1. In a large saucepan, heat oil over medium-high heat. Add onion and barley; cook, stirring, for 5 to 6 minutes or until onion is softened. Add wine and cook, stirring, for 3 to 5 minutes or until liquid is evaporated.
2. Stir in 2 cups (500 mL) of the broth. Bring to a boil, stirring often. Reduce heat and simmer, stirring occasionally, for about 20 minutes or until liquid is absorbed. Add the remaining broth and simmer, stirring occasionally, for about 20 minutes or until barley is tender and mixture is creamy (there should still be some liquid).
3. Stir in asparagus and simmer, stirring occasionally, for 4 to 5 minutes or until tender. Stir in peas, half the basil, cheese, lemon zest and lemon juice; simmer for 1 minute or until heated through. Serve sprinkled with the remaining basil.