Spinach and Sweet Potato Brown Rice Risotto
This delicious and healthy risotto is made with sweet potatoes, spinach, and pine nuts
This delicious and healthy risotto is made with sweet potatoes, spinach, and pine nuts
- Carbohydrate 33.261721520592 g
- Cholesterol 2.73081597331231 mg
- Fat 3.85016468803185 g
- Fiber 2.0489125354588 g
- Protein 5.60123780822987 g
- Saturated Fat 0.992461791943764 g
- Serving Size 1 1 Serving (230g)
- Sodium 135.261208424173 mg
- Sugar 31.2128089851332 g
- Trans Fat 0.417248381976499 g
- Calories 192 calories
Step-by-step
- Preheat oven to 410 F (210°C). Place sweet potatoes on a baking tray lined with baking paper and spray with cooking oil. Bake for 20 minutes or until golden and tender. Set aside. While potatoes are cooking, partially cook brown rice in some water, approx 20 - 30 min, then drain.
- Meanwhile, heat stock in a small saucepan over medium heat. Bring to a boil, then reduce heat to very low. Keep the saucepan on the burner while you make the risotto. Add oil to a large saucepan over medium heat. Add onion and cook for 3-4 minutes or until softened. Add rice and garlic, and stir for 2 minutes or until rice is coated well.
- Pour 2 cups hot stock mixture into the pan, stirring regularly to avoid the rice sticking to the base of the pan. Once most of the liquid has evaporated, add remaining stock, stirring constantly until most of the liquid has evaporated and the rice is tender. This should take 15-20 minutes. Stir in the spinach, sweet potato, butter and pine nuts, and serve with parmesan.
Choosing Your Pan and Maintaining Heat
Achieving proper starch release requires a wide, heavy-bottomed Dutch oven or large saucepan that provides enough surface area for the grains to spread without crowding. Thin aluminum pans create hot spots that scorch the edges of the rice before the center softens. Keeping the chicken stock simmering in a separate small saucepan on low heat is mandatory because adding cold liquid drops the temperature of the main cooking vessel and halts starch gelatinization.
Managing Short-Grain Brown Rice
Short-grain brown rice retains its outer bran layer, which prevents the rapid starch leaching seen in white arborio rice. Partial boiling for twenty to thirty minutes softens that stubborn exterior before the grain ever hits the onion and oil base. Stirring the mixture regularly while adding hot stock encourages friction among the grains, which helps create a creamy suspension without requiring heavy cream additions.
Roasting and Storage Strategies
Cubing the sweet potatoes to a uniform three-centimeter size ensures they roast evenly at 410 degrees Fahrenheit without turning to mush before the edges caramelize. Leftover portions store safely in an airtight container in the refrigerator for up to three days. Reheat chilled portions gently on the stovetop with a splash of water or broth to reconstitute the sauce, as the brown rice will continue to absorb residual moisture during storage.
