Spicy Vegetable Risotto

by Tarla Dalal

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Accompaniments

Hot and Sour Vegetable
Spring Salad
Tangy Italian Salad

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The Italians make risotto with a special variety of rice that is called arborio. I have used bulgur wheat as a substitute for rice in this recipe to enrich this delicacy with fibre to help control blood sugar levels after a hearty and satisfying meal. The colourful veggies in this dish makes them extremely appealing and also irresistible due to their aromatic flavours while being cooked. This risotto is a storehouse of nutrients like protein, vitamin A, vitamin C, iron, calcium as well as fibre. Cook this dish as close to the serving time as possible, as it is best when freshly prepared.

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Preparation Time: 10 mins.
Cooking Time: 20 mins.
Serves 4.
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Ingredients

1 cup broken wheat (dalia)
1 onion, finely chopped
1/2 cup red capsicum, green capsicum cubed
1/2 cup mushrooms (khumbh), sliced
1/2 cup brinjal (baingan / eggplan) cubes
1/2 cup zucchini cubes
1/2 cup green peas
1/4 cup carrot cubes
1 cup low fat milk
1 tbsp grated cheese
1/2 tsp dried mixed herbs
1 tsp olive oil or oil
salt to taste

To be ground into a chilli-garlic paste
2 cloves of garlic (lehsun)
2 whole dry kashmiri red chillies

Method

Clean, wash and soak the bulgur wheat. Drain the water and keep aside.
Heat the olive oil in a non-stick pan and sauté the onion pieces till they are translucent.
Add the capsicum, mushroom, brinjal, zucchini, peas, carrots and chilli-garlic paste and sauté for 2 to 3 minutes.
Add the bulgur wheat, water and salt and cook till all the water is absorbed.
Add the milk, cheese and dried herbs and allow to simmer for some more time.
Serve hot.

Nutrient values per serving