Salmon & Broad Bean Quinoa Risotto

Name: Salmon & Broad Bean Quinoa Risotto
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: European, Mediterranean, Italian
Ingredients: 1 Tbsp Olive oil; Half tsp Salt and cracked black pepper; 2 Cloves garlic - minced; 1 Leek or onion - finely chopped; 10g Parmesan - grated (optional); 150g Quinoa – pre cooked and vac packed, or cook off 150g dried ahead; 150ml Veg stock; 1 Tbsp soft /cream cheese - or 1 Tbsp nutritional yeast; 100g Frozen or fresh broad beans – if frozen defrost first.; 100g Chestnut mushrooms - quartered; 1 Tbsp finely chopped dill or parsley; 1 Salmon fillet per person and juice of half a small lemon; Or 50g blue cheese per person for the vegetarian option.

6 steps

Prep:10minCook:30min

This is a nutritious and delicious dish! Using quinoa rather than rice, increases the protein content (quinoa is a complete plant protein) plus, it's gentler on blood sugars than traditional Arborio rice because quinoa is lower GI. Salmon is rich in anti-inflammatory Omega-3 fatty acids. This pairs with the quinoa, goats cheese and pomegranate salad recipe for the double -up. You'll need a good size, deep frying pan. Swaps & suggestions: Base: Leek or white onion Blue cheese/Cream cheese or use nutritional yeast for the veggie version

Updated at: Tue, 09 Apr 2024 06:12:16 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories659.8 kcal (33%)

Total Fat28.9 g (41%)

Carbs67.5 g (26%)

Sugars2 g (2%)

Protein33.7 g (67%)

Sodium1177.8 mg (59%)

Fiber9.3 g (33%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

1 Tbspolive oil

½ tspSalt

cracked black pepper

2 clovesgarlic

minced

1Leek

or onion, finely chopped

10gParmesan

grated, optional

150gQuinoa

pre cooked and vac packed, or cook off 150g dried ahead

150mlveg stock

1 Tbspsoft cheese

100gFrozen broad beans

or fresh, if frozen defrost first

100gChestnut mushrooms

quartered

1 Tbspdill

finely chopped, or parsley

1Salmon fillet

per person and juice of

0.5lemon

small

50gblue cheese

per person for the vegetarian option

Instructions

Step 1

Put the oven on to a 190 fan. Prepare your vegetables by slicing your onions and mushrooms.

Step 2

Put a frying pan on a medium heat add the oil then add the onion or leek and soften for 5 minutes. Keep an eye on the heat as you don’t want to colour the onion.

Step 3

Whilst that’s cooking, prepare the fish: Take a piece of kitchen foil, place the salmon in the centre, top with a little dill, lemon juice and a little oil. Season, create a pocket with the foil – set aside.

Step 4

Next add the garlic and the mushrooms with the salt to the pan and for a further 5 minutes.

Step 5

Add the quinoa to the pan and stir in well. Put the salmon in and cook for 15-20 minutes. Add the stock, soft cheese and the broad beans to the pan and bring to a simmer, then lower to a medium heat – add the parmesan if using.

Step 6

After 20 minutes, take the fish out, peel the skin off the salmon. crumbled over the cheese and dish up the risotto mix topped with the salmon.

View on The Non-Diet Method

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