Vegetable and Chickpea Risotto

This Vegetable and Chickpea Risotto is a creamy, comforting dish that combines hearty chickpeas with seasonal vegetables, creating a nutritious meal perfect for any supper. Infused with aromatic herbs and spices, it offers a delightful balance of flavors and textures that will satisfy your taste buds.

Ingredients

• Arborio rice - 150 grams
• Chickpeas (cooked) - 100 grams
• Vegetable broth - 500 ml
• Onion (finely chopped) - 1 small
• Garlic (minced) - 2 cloves
• Carrot (diced) - 1 medium
• Zucchini (diced) - 1 small
• Red bell pepper (diced) - 1 medium
• Frozen peas - 50 grams
• Olive oil - 2 tablespoons
• Parmesan cheese (grated) - 30 grams
• Fresh parsley (chopped) - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. In a saucepan, heat the vegetable broth over low heat and keep it warm.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until translucent, about 3-4 minutes.
3. Add the diced carrot, zucchini, and red bell pepper to the skillet, cooking for an additional 5 minutes until the vegetables begin to soften.
4. Stir in the Arborio rice, allowing it to toast slightly for about 2 minutes while stirring frequently.
5. Begin adding the warm vegetable broth, one ladle at a time, stirring continuously until the liquid is absorbed before adding more. Continue this process for about 18-20 minutes until the rice is creamy and al dente.
6. When the rice is nearly done, add the cooked chickpeas, frozen peas, and season with salt and black pepper to taste.
7. Remove from heat and stir in the grated Parmesan cheese, chopped parsley, and lemon juice for brightness. Mix well until creamy.
8. Serve hot, garnished with additional parsley and a sprinkle of Parmesan, if desired.

Nutrition

• Calories: 520
• Protein: 18 g
• Carbs: 82 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 600 mg
• Cholesterol: 10 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health and satiety.
• Packed with vitamins and minerals from a variety of vegetables, promoting overall health and well-being.

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