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Bean And Vegetable Brown Rice Risotto

VIEWS 2291

Energy (kcal) - 130

Protein (g) - 8.2

Carbohydrate (g) - 30

Fat (g) - 6

Khyati's Health-O-Meter Says:

This excellent recipe makes a perfect cereal pulse combination. High proteins coming from the red kidney beans and paneer along with the high fiber from the brown rice makes this an appetizing one. Not only would this risotto aid in weight loss but also make one feel full for a longer time.

INGREDIENTS:

  • Paneer - 10 g
  • Red kidney beans  (Raw) - 10 g
  • Onion, finely chopped - ½ small
  • Garlic clove, minced - 1 no.
  • Olive oil - ½ tsp
  • Brown rice (cooked) - 20 g
  • Zucchini (finely chopped) - 1 tbsp
  • Carrots (finely chopped) - 1 small
  • Parsley - 1 tsp
  • Salt & pepper - use minimum, to taste
  • Paneer (cottage cheese, grated) - to garnish 1 tsp
  • water - 2 cups

DIRECTIONS:
Step 1 Wash and soak rice in water for 15- 20 minutes. Drain and keep it aside. Step 2 Soak the beans for 6-7 hrs in water. In a large saucepan cook onion, garlic in hot oil over medium heat about 5 minutes or until onion is tender. Add soaked rice.  Step 3 Cook and stir about 5 minutes. Slowly add salt, pepper, 1 ½ cup of the water to the rice mixture, stirring constantly.  Step 4 Add another ½ cup of the water, Add zucchini, and carrots to rice mixture, stirring constantly.  Step 5 Cover with lid and cook on a medium flame bring it to boil and lower the flame and cook it about for 20 minutes. Step 6 Stir the rice with beans and paneer pieces. Sprinkle with parsley and paneer (cottage cheese), if desired. Eat hot.

Bean And Vegetable Brown Rice Risotto - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2291

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