Tomato Risotto with Black Gram & Roasted Vegetables

By: Admin Date: 07-Jun 2020 Reading Time: 4 Mins

This Tomato Risotto with Black Gram & Roasted Vegetables offers a nutritious twist on the classic risotto. With the tanginess of tomato puree and the richness of roasted vegetables, it’s a satisfying and colorful meal packed with plant-based protein and fiber.

For a Serving Size of Two:

Ingredients:

60 grams Arborio rice (or any short-grain rice)
50 grams black gram (soaked overnight and boiled)
150 grams tomatoes
70 grams diced zucchini
70 grams diced carrots
50 grams diced bell pepper
100 grams finely chopped onion
2 cloves garlic, minced
2 teaspoons olive oil
1/2 teaspoon black pepper
1/2 teaspoon chili flakes
1/2 teaspoon dried thyme or oregano
500 ml vegetable stock or water
1 tablespoon lemon juice
Salt, to taste
Fresh basil leaves for garnishing

Procedure:

Preheat the oven to 180°C (350°F). Toss the diced zucchini, carrots, and bell pepper with a little olive oil, salt, and pepper. Spread them on a baking sheet and roast for 15-20 minutes until tender and slightly caramelized. Set aside.
Heat olive oil in a pan over medium heat. Add chopped onions and garlic, sauté until softened.
Add the Arborio rice to the pan and toast for 2-3 minutes, stirring continuously. Pour in the tomato puree and cook for another 2 minutes until the rice absorbs the tomato flavor.
Gradually add the vegetable stock, one ladle at a time, allowing the rice to absorb the liquid before adding more. Continue stirring regularly. This process will take around 15-18 minutes until the rice becomes creamy and cooked al dente.
Once the rice is almost done, add the boiled black gram and mix well.
Stir in the chili flakes, dried thyme/oregano, black pepper, and salt. Add lemon juice and mix thoroughly.
Fold the roasted vegetables into the risotto gently, allowing the flavors to combine.
Garnish with fresh basil leaves and serve hot.

Nutritional Benefits:

This risotto is a wholesome dish that combines complex carbohydrates from Arborio rice, protein from black gram, and fiber-rich roasted vegetables like zucchini, carrots, and bell pepper.
Black gram (urad dal) is an excellent source of protein, dietary fiber, and essential minerals like magnesium and iron, supporting heart and digestive health.
The tomato puree provides a good dose of antioxidants, particularly lycopene, which promotes skin health and fights inflammation.
The roasted vegetables add vitamins A, C, and K, making this meal not only delicious but nutrient-dense. This dish is balanced, promoting gut health, providing energy, and ensuring overall nutritional wellness.

Nutritional Information: