Black Rice / Red Quinoa & Beetroot Risotto

Serves 6 people

500g Black organic rice- rinsedIMG_1940

1 cup Cooked Red quinoa

1 Large or 2 small beetroots roasted

1 red onion

1 shallot

2 cloves garlic

2 tablespoons of Coconut or  3 Extra Virgin Olive Oil (EVOO)

1 litre of H2O

2 tablespoons of nutritional Yeast &/Or Vegetable stock powder

1/2 leek

1 small sweet potato grated or spiralised

1/2 chilli

 2 small or 1 large lime – Juice and zest

2-4 Kaffir Lime leaves

4 sprigs of Thyme

Small handful of Basil ( optional)

small Handful of tarragon ( optional)

4 Lemon Balm leaves (optional)

1 Bunch Broccolini (including  2-4 cm of  ends diced)

1 bunch asparagus (including  2-4 cm of  ends diced)

1/4 Cup of crumbed goats cheese

Method

  1.  Roast beetroot with a little EVOO when cooked cool a little and blitz to a puree with water and then put aside.
  2.   Heat a heavy pan – cast iron if you have  with either coconut or EVOO -add garlic , onions, shallots, leek, kaffir lime leaves  and ends  of asparagus and broccolini.
  3.  Add lime juice and zest – stir- 30-45 secs.
  4.   Add washed black rice, stock and nutritional yeast and 1 cup of water. Keep stirring until water has gone add another cup of water  and keep repeating this process until rice is nearly cooked.
  5. Add in red quinoa- stir through.
  6. Add Beetroot puree if gone thick add extra water.
  7. Last but not least add in Sweet potato and stir through for about 2-3 mins.
  8. Serve with Steamed Broccolini  drizzles with some olive oil and some Goats Cheese (Optional)

ENJOY!!!

 Did you Know that cooking in a cast iron pot helps absorb Iron from pot into your food – great for those that are iron deficient

Did you know the Nutritional Content of BLACK RICE????

Great Magnesium Source 

Nutrition Facts

Serving size; 1/4 cup uncooked black rice

1.5 grams of fat,
34 grams of carbohydrates
2 grams of fibre

  • One serving of Black Rice contains around 160 calories.
  • Very high in Fiber
  • Not glutinous or rough
  • Substantial mineral content
  • Good source of Iron
  • Good source of important Amino Acids
  • Minor amounts of Vitamin B

    Nutritional data (per 100g):

    Nutrient Amount
    Alanine 0.437 g
    Arginine 0.569 g
    Ash 1.27 g
    Aspartic acid 0.702 g
    Calcium, Ca 33 mg
    Carbohydrate, by difference 76.17 g
    Copper, Cu 0.277 mg
    Cystine 0.091 g
    Energy 1515 kj
    Energy 362 kcal
    Fatty acids, total monounsaturated 0.971 g
    Fatty acids, total polyunsaturated 0.959 g
    Fatty acids, total saturated 0.536 g
    Fiber, total dietary 3.4 g
    Folate, DFE 20 mcg_DFE
    Folate, food 20 mcg
    Folate, total 20 mcg
    Glutamic acid 1.528 g
    Glycine 0.369 g
    Histidine 0.190 g
    Iron, Fe 1.80 mg
    Isoleucine 0.318 g
    Leucine 0.620 g
    Lysine 0.286 g
    Magnesium, Mg 143 mg
    Manganese, Mn 3.743 mg
    Methionine 0.169 g
    Niacin 4.308 mg
    Pantothenic acid 1.493 mg
    Phenylalanine 0.387 g
    Phosphorus, P 264 mg
    Potassium, K 268 mg
    Proline 0.352 g
    Protein 7.50 g
    Riboflavin 0.043 mg
    Serine 0.388 g
    Sodium, Na 4 mg
    Thiamin 0.413 mg
    Threonine 0.275 g
    Total lipid (fat) 2.68 g
    Tryptophan 0.096 g
    Tyrosine 0.281 g
    Valine 0.440 g
    Vitamin B-6 0.509 mg
    Water 12.37 g
    Zinc, Zn 2.02 mg