Spelt & wild mushroom risotto

Vegetarian
Health score
25%
Spelt & wild mushroom risotto
55 min.
4
261kcal

Suggestions


Discover the delightful fusion of flavors in our Spelt & Wild Mushroom Risotto, a vegetarian dish that elevates any dining experience. Perfectly suited for a variety of occasions, this recipe serves as an exquisite side dish, a tempting starter, or even a satisfying snack. With its creamy texture and rich umami from the wild mushrooms, each bite transports you to a rustic Italian trattoria.

What makes this risotto stand out is the use of pearled spelt—a nutritious whole grain that adds a unique nutty flavor and chewy texture. Combined with the earthy dried porcini and juicy chestnut button mushrooms, this dish is a celebration of nature's bounty. The combination of olive oil, garlic, and onion builds a savory base, while a splash of white wine adds a refreshing acidity that balances the creaminess.

Not only is this dish comforting and delicious, but it also caters to those looking for wholesome, vegetarian meals. With just 261 calories per serving, it’s an excellent choice for those who want to enjoy a hearty meal without the guilt. In just 55 minutes, you can impress your family and friends with this elegant yet simple risotto that's bursting with flavor and color. Perfectly topped with chives for a fresh finish, this dish will surely become a staple in your culinary repertoire.

Ingredients

  • 200 pearled spelt 
  • 25 porcini mushrooms dried
  • 0.5 tbsp olive oil 
  •  onion diced finely
  •  garlic cloves finely chopped
  • 100 chestnut button mushroom cut into quarters
  • 100 ml white wine 
  • vegetable stock hot
  • tbsp crème fraîche low-fat
  • bunch chives finely chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Cover the spelt with cold water and soak the dried mushrooms in 100ml boiling water in a separate bowl for 20 mins.
  2. Heat the olive oil in a large frying pan. Tip in the onion and garlic, cook for 2 mins, then add the chestnut mushrooms and cook for a further 2 mins.
  3. Drain the spelt and add along with the wine. Simmer until almost all the liquid evaporates, stirring often.
  4. Drain the porcini mushrooms, add them to the pan and the soaking liquid to the vegetable stock. Stir in the stock 1 cup at a time and simmer, stirring often, until all liquid is absorbed and the spelt is just tender, about 20 mins in total. Stir in the crme frache and season with salt and pepper. Spoon onto plates and sprinkle over chives and cheese (if using).

Nutrition Facts

Calories261kcal
Protein13.84%
Fat12.67%
Carbs73.49%

Properties

Glycemic Index
56.75
Glycemic Load
21.58
Inflammation Score
-7
Nutrition Score
17.456521656202%

Flavonoids

Malvidin
0.02mg
Catechin
0.2mg
Epicatechin
0.14mg
Hesperetin
0.1mg
Naringenin
0.1mg
Luteolin
0.01mg
Isorhamnetin
1.45mg
Kaempferol
0.29mg
Myricetin
0.03mg
Quercetin
5.67mg

Nutrients percent of daily need

Calories:261.16kcal
13.06%
Fat:3.68g
5.66%
Saturated Fat:0.78g
4.87%
Carbohydrates:47.97g
15.99%
Net Carbohydrates:41.22g
14.99%
Sugar:7.63g
8.48%
Cholesterol:1.77mg
0.59%
Sodium:1003.22mg
43.62%
Alcohol:2.61g
100%
Alcohol %:0.85%
100%
Protein:9.03g
18.06%
Manganese:1.69mg
84.74%
Copper:0.72mg
36.08%
Fiber:6.74g
26.97%
Phosphorus:266.57mg
26.66%
Vitamin B3:5.33mg
26.66%
Vitamin B5:2.34mg
23.44%
Selenium:15.73µg
22.47%
Magnesium:84.88mg
21.22%
Zinc:2.5mg
16.69%
Vitamin B2:0.28mg
16.32%
Vitamin B1:0.24mg
16.19%
Iron:2.61mg
14.48%
Potassium:472.77mg
13.51%
Vitamin B6:0.27mg
13.49%
Vitamin A:596.83IU
11.94%
Folate:45.69µg
11.42%
Vitamin K:5.27µg
5.01%
Vitamin E:0.67mg
4.46%
Vitamin C:3.33mg
4.04%
Calcium:33.98mg
3.4%
Vitamin D:0.27µg
1.79%