Dinner Tonight: Brown Risotto with Summer Squash, Favas, and Mint

Gluten Free
Health score
19%
Dinner Tonight: Brown Risotto with Summer Squash, Favas, and Mint
55 min.
4
894kcal

Suggestions


Imagine a dish that embodies the essence of summer with every bite – our Brown Risotto with Summer Squash, Favas, and Mint is exactly that! This delightful recipe showcases the vibrant flavors of seasonal produce, making it a perfect centerpiece for your dinner table or a satisfying lunch option. It’s not just a meal; it’s a celebration of fresh ingredients!

What sets this risotto apart is the use of short-grain brown rice, which lends a wonderful nutty flavor and a robust texture. Combined with the creamy richness of Parmesan cheese and the lovely crunch of zucchini or summer squash, this dish is both hearty and refreshing. The fava beans provide an added layer of earthy goodness, while the chopped mint leaves elevate the flavors to a new level of brightness.

And let’s not forget about the cooking process! Risotto requires a bit of attention, but the result is a beautifully creamy dish that feels decadent without being overly heavy. It’s gluten-free and packed with nutrients, making it a meal you can feel good about indulging in. Whether you serve it as a side dish, main course, or light lunch, you’re sure to impress your family and friends with this delicious, seasonal recipe.

Join us in bringing a taste of summer to your kitchen with this Brown Risotto, where every spoonful is a comforting reminder of warm days and wonderful friendships!

Ingredients

  • servings pepper black freshly ground
  • pound avarakkai / broad beans 
  • 0.3 cup mint leaves chopped
  • 0.5 cup parmesan grated
  • servings salt 
  • large shallots finely chopped
  • pound short grain brown rice 
  • pound summer squash 
  • 0.3 pound butter unsalted
  • quarts vegetable stock 
  • cup wine 

Equipment

  • bowl
  • ladle
  • pot
  • colander
  • box grater

Directions

  1. Cut off the root end of the zucchini or squash and grate on the large holes of a box grater.
  2. Sprinkle with a couple pinches of salt, toss well, and allow to drain in a colander in the sink while preparing the rice.
  3. In a large, heavy pot, heat 3 tablespoons of the butter over medium heat until the foam subsides.
  4. Add the shallot or onion and cook, stirring often, until soft but not browned. In the meantime, bring the vegetable stock to boil in a separate pot.
  5. Add the rice to the shallots, stirring well to coat in the butter, and cook until the rice begins to look translucent, about two minutes.
  6. Pour in the wine all at once and turn the heat to high. Cook, stirring often, until the liquid is absorbed.
  7. Add a few ladles of the vegetable stock and cook, stirring often, until absorbed.
  8. Add all the remaining vegetables stock, cover the pot, and cook until all the stock is absorbed, 45-50 minutes. Every 5 minutes or so, stir well to prevent the rice sticking to the bottom. If the stock is absorbed and the rice is not yet tender, add boiling water as needed until it's no longer hard in the center.
  9. While the rice cooks, bring a pot of salted water to boil and cook the fava beans for 5 minutes.
  10. Drain, transfer to a bowl of ice water to cool, then slip them out of their skins.
  11. When the rice is nearly done, squeeze out the water from the shredded zucchini or squash and stir into the rice. Once the rice is cooked, stir in the fava beans, Parmesan, and remaining butter.
  12. Add a little water, if necessary, to give the rice a loose consistency. Stir in the chopped mint, season with black pepper and salt (if necessary) and serve.

Nutrition Facts

Calories894kcal
Protein11.06%
Fat31.31%
Carbs57.63%

Properties

Glycemic Index
74.44
Glycemic Load
62.51
Inflammation Score
-10
Nutrition Score
32.034347834794%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.87mg
Hesperetin
0.53mg
Naringenin
0.23mg
Apigenin
0.15mg
Luteolin
0.36mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:894.23kcal
44.71%
Fat:29.97g
46.11%
Saturated Fat:17.36g
108.49%
Carbohydrates:124.13g
41.38%
Net Carbohydrates:112.05g
40.75%
Sugar:10.75g
11.94%
Cholesterol:69.45mg
23.15%
Sodium:2308.48mg
100.37%
Alcohol:6.18g
100%
Alcohol %:0.84%
100%
Protein:23.83g
47.66%
Manganese:5.1mg
254.76%
Magnesium:248.63mg
62.16%
Phosphorus:602.02mg
60.2%
Vitamin B6:1.02mg
50.84%
Fiber:12.08g
48.31%
Folate:185.42µg
46.36%
Vitamin B1:0.66mg
43.71%
Vitamin A:2178.52IU
43.57%
Copper:0.7mg
35.19%
Vitamin B3:6.44mg
32.2%
Potassium:1045.82mg
29.88%
Zinc:4.31mg
28.76%
Calcium:269.79mg
26.98%
Vitamin C:22.01mg
26.68%
Iron:4.79mg
26.6%
Vitamin B2:0.38mg
22.49%
Vitamin B5:2.23mg
22.27%
Selenium:6.56µg
9.37%
Vitamin K:9.44µg
8.99%
Vitamin E:0.85mg
5.68%
Vitamin B12:0.2µg
3.3%
Vitamin D:0.49µg
3.25%