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View more "Main Dishes" recipes Sweet Potato & Chickpea Risotto Recipe

Sweet Potato & Chickpea Risotto

Dairy Farmers of Canada
Add to Calendar 11/24/2017 10:00 AM 11/24/2017 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

2 tsp (10 mL) butter
2 cups (500 mL) diced peeled sweet potato (about 1 large)
2 cloves garlic, minced
1 onion, chopped
1 sweet red pepper, chopped
1 tsp (5 mL) dried basil
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
3/4 cup (175 mL) short-grain (Arborio) rice
3/4 cup (175 mL) reduced-sodium vegetable broth
2 tbsp (30 mL) all-purpose flour
3 cups (750 mL) milk (approx.)
1 cup (250 mL) drained rinsed canned chickpea
1/2 cup (125 mL) grated Canadian Parmesan cheese

Yields: 4 servings

See full recipe: https://www.dairygoodness.ca/getenough/recipes/sweet-potato-chickpea-risotto?source=calendar
Sweet Potato & Chickpea Risotto true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Main Dishes
  • Prep. Time 5 - 10 mins
  • Cooking Time 30 - 35 mins
  • Yields 4 servings

A vegetarian main course that is filling and comforting for a family dinner. Cooking the short-grain rice in the milk makes it smooth and creamy. Add a crisp green salad on the side with some cherry tomatoes and a balsamic vinaigrette.

  • Course Main Dishes
  • Prep. Time 5 - 10 mins
  • Cooking Time 30 - 35 mins
  • Yields 4 servings

Did you know that milk products contain protein, which helps with the formation of tissues such as muscle?

They also contain other nutrients such as riboflavin and zinc, which are factors in the conversion of food into energy.


Ingredients

2 tsp (10 mL) butter
2 cups (500 mL) diced peeled sweet potato (about 1 large)
2 cloves garlic, minced
1 onion, chopped
1 sweet red pepper, chopped
1 tsp (5 mL) dried basil
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
3/4 cup (175 mL) short-grain (Arborio) rice
3/4 cup (175 mL) reduced-sodium vegetable broth
2 tbsp (30 mL) all-purpose flour
3 cups (750 mL) milk (approx.)
1 cup (250 mL) drained rinsed canned chickpea
1/2 cup (125 mL) grated Canadian Parmesan cheese

Preparation

In a large pot, melt butter over medium heat. Sauté sweet potatoes, garlic, onion, red pepper, basil, salt and pepper for 5 min or until onion is softened. Stir in rice; sauté for 1 min.

Pour in broth and bring to a boil, stirring. Whisk flour into 3 cups (750 mL) milk and gradually stir into pot; bring to a simmer, stirring often. Reduce heat to low, cover and simmer, stirring twice, for 15 min or until rice is almost tender.

Stir in chickpeas; simmer, uncovered, for 5 min or until rice is tender, stirring in more milk, if desired, to moisten rice. Stir in half of the Canadian Parmesan cheese. Spoon into bowls and serve sprinkled with remaining cheese.

Tips

Homemade vegetable broth is wonderful in this recipe if you have it. You may need to add 1/4 to 1/2 tsp (1 to 2 mL) more salt to boost the flavours if your broth is unsalted.

Leftovers of this risotto are terrific for lunch. Transfer leftovers to a shallow, airtight container and refrigerate for up to 2 days. Reheat to serve or enjoy cold with some baby spinach mixed in.

58 people love this recipe.

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Did you know that milk products contain protein, which helps with the formation of tissues such as muscle?

They also contain other nutrients such as riboflavin and zinc, which are factors in the conversion of food into energy.

Did you know that milk products contain protein, which helps with the formation of tissues such as muscle?

They also contain other nutrients such as riboflavin and zinc, which are factors in the conversion of food into energy.

Nutritional Info

Per serving
Energy: 451 Calories
Protein: 19 g
Carbohydrate: 74 g
Fat: 8 g
Fibre: 7 g
Sodium: 711 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 39 % / 427 mg
Folate: 78 %
Vitamin C: 74 %
Vitamin A: 67 %
Vitamin B12: 59 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do!

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