I LOVE the flavours of the Mediterranean. Do you? Sun-drenched aromatic herbs, tomatoes, olives..it's a long list. Risotto or Quinoa, Millet, 'Cauliflower rice' ~ all are a delight when paired with sun-dried tomatoes, mushrooms, herbs and GREENS!
The following is a personal favourite. I've made it with chard, spinach, or dandelion greens, or wild with nettle, wild garlic mustard …oh that's a long list~
I've used fresh basil, cilantro, oregano, chives, rosemary, thyme or parsley stirred in 'on a whim' to add extra flavour and as a garnish. It's very adaptable and very popular with everyone I've served it to.
Risotto with Crimini Mushrooms, Sun-dried Tomatoes & Chard
Ingredients
- ½ cup sun-dried tomatoes prefer dried not packed in oil
- 6-7 cups hot vegetable broth
- 3 tablespoon olive oil
- 2 small onions finely chopped
- ¼-1/2 lb Crimini mushrooms sliced
- Thyme - to taste; fresh chopped or dried
- 2 cups Arborio rice
- ½ cup dry white wine
- 2 cups Chard leaves
- ⅓ cup Parmesan cheese or similar
- Sea salt & freshly ground pepper to taste
- 2 tablespoon fresh herb minced parsley or cilantro or basil or your favourite herb
Instructions
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Pour boiling water over the tomatoes and soak for 15 minutes.
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Drain, saving liquid, and cut into thin strips. Heat stock in a sauce-pan.
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In a separate pot, heat the olive oil over medium heat.
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Saute the onions, mushrooms and thyme for about 7 minutes.
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Add the rice and wine and cook until liquid is absorbed.
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Continue to cook over medium heat, adding the broth ½-1 cup at a time.
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Stir constantly after adding each cup and stir until the liquid is absorbed
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before adding more broth.
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Before adding the second to last cup of broth, add the chard and the tomatoes.
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Then add the last 2 cups of broth slowly (1 cup at a time)
Recipe Notes
The risotto is done when the rice is tender but still firm ~normally about 30 minutes.
You may want to use some more water or broth to adjust textures. The chard should be
tender. Add salt at this point ~ to taste. Stir in the Parmesan and pepper and garnish
with your fresh minced herb of choice.
Let's not forget this mineral powerhouse: CHARD
- It is an excellent vegetable source for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
- Chard is a rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, α-carotene and lutein.
- It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic function.
- Chard is a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
Studies have shown that regular inclusion of Swiss chard in the diet is found to prevent osteoporosis, iron deficiency anaemia, vitamin A deficiency and believed to protect from cardiovascular disease as well as colon and prostate cancers.
What's your favourite way to use Chard?
What's your favourite SPRING greens recipe??
sending ~ Good green wishes + here's to more power-packed meals!!
Agricultural Blog
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