Many people are confused by the different types of vegetarian diets there are.
Vegetarians can be separated in to mainly four types:
Type 1) Semi vegetarians - These 'vegetarians' eat all types of foods in their diet - including meat. However these individuals limit the amount of animal products they consume. I would be considered a semi vegetarian.
Type 2) Lacto vegetarian - Individuals in this group are a step up from the semi vegetarians. They avoid all animal products except for dairy products in their diet.
Type 3) Lacto-ovo vegetarians - This type of vegetarian diet excludes all meat except for dairy and eggs. Not too different from the previous type.
Type 4) Vegans - These are the 'hard-core" vegetarians who avoid all animal products in their diet, such as meats, dairy products, and eggs. The vegan diet rely on lentils, beans, soy products etc…
But as of late, there is another classification:
Pescatarian (also spelled pescetarian)
The word “pescatarian” is occasionally used to describe those who abstain from eating all meat and animal flesh with the exception of fish. Although the word is not commonly used, more and more people are adopting this kind of diet, usually for health reasons or as a stepping stone to a fully vegetarian diet.
As a vegetarian the main nutrients that must be emphasized are; protein, iron, calcium, zinc, riboflavin, and vitamin B12.
Lacto/ovo diets provide protein by means of milk and egg white.
On a vegan diet, protein needs must be met by legumes (nuts, peas, lentils, beans, etc). Combining beans and other legumes with various dishes can provide the Recommended Daily Allowance (RDA) of protein – normally a gram per kilogram of body weight. While Soy milk is an excellent source of protein, it has high estrogen levels which, being a factor in the physical maturing process is undesirable for the vegan child. Calcium for vegans is available in vegetables like broccoli.
A Vegan recipe to try is:
Tempeh-Oatmeal Meatloaf
Vegetarian Times
Cooked oatmeal provides the binder for raw oats, tempeh, onions, tomatoes, and spices in this home-style favorite. If you don’t have herbes de Provence in your spice collection, substitute Italian seasoning mix, fines herbes, or 2 teaspoons poultry seasoning.
Ingredient List
Serves 6
2 cups old-fashioned oats, divided
2 cloves garlic, minced (2 tsp.), divided
1 bay leaf
1 Tbs. olive oil
1 small onion, chopped (1 cup)
1 Tbs. herbes de Provence
1 15-oz. can chopped tomatoes
1 8-oz. pkg. tempeh
3/4 tsp. vinegar
3/4 tsp. sugar
3/4 tsp. baking powder
1 1/2 cups prepared marinara sauce
Directions
1. Preheat oven to 350°F. Coat large loaf pan with olive oil cooking spray. Bring 1/2 cup oats, 1 tsp. garlic, bay leaf, and 1 cup water to a boil in saucepan. Reduce heat to medium-low, cover, and cook 10 minutes, or until oatmeal is thick, stirring occasionally. Remove from heat, remove bay leaf, and set aside.
2. Heat oil in large skillet over medium heat. Add onion, and sauté 3 to 5 minutes, or until translucent. Add herbes de Provence and remaining 1 tsp. garlic, and sauté 1 minute more. Add chopped tomatoes and juice. Crumble tempeh into mixture, and stir in vinegar and sugar. Season with salt and pepper, if desired.
3. Transfer tempeh mixture to food processor, add cooked oatmeal, and blend until combined. Add remaining 1 1/2 cups oats and baking powder, and pulse until combined.
4. Spread oat mixture in prepared loaf pan. Spray top with olive oil cooking spray, and pour marinara sauce over top. Bake 50 minutes to 1 hour, or until top begins to brown and marinara sauce is hot and bubbly.
Nutritional Information
Per serving: Calories: 289, Protein: 14g, Total fat: 10g, Saturated fat: 2g, Carbs: 38g, Cholesterol: 1mg, Sodium: 449mg, Fiber: 6g, Sugars: 10g
Thursday, April 29, 2010
Wednesday, April 21, 2010
Tofu vs. Tempeh
People always ask what the difference between tofu and tempeh is and which is healthier?
Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other?
Let me start by explaining how they are made.
Tofu is made by curdling fresh hot soymilk with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold.
Tofu is sold in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. Tempeh is sold in flat rectangular pieces about eight inches long.
Tofu’s appearance is white, smooth, and wet. Tempeh is brownish in color and dry. You can see the whole soybeans.
Tofu has a soft, smooth, and spongy consistency. Tempeh is firm and chewy.
The protein, fiber and calories (respectively) in a ½ cup serving are:
Tofu – 10.1g, 5g, and 97. Temeph – 15.4g, 3.5g, and 160.
Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.
My personal preference depends on what I am actually cooking. If I am making something like chili or Sheppard’s Pie then I am going to use tempeh because of the chewier consistency which is closer to the consistency of meat making the dish hearty, like it is meant to be. But if I am cooking something like a stir-fry I will use tofu. Its softer consistency makes it better suited for a quicker cooking method. Plus tofu takes on the taste of what you’re cooking making it ideal for dishes with sauces.
Try one or both of these recipes and you be the judge.
Tempeh Bolognese
Vegetarian Times Issue: p. — Member Rating:
This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower.
Ingredient List
Makes 4 Cups
• 1 Tbs. plus 1 1/2 tsp. olive oil, divided
• 1 medium onion, peeled and finely chopped (1 1/2 cups)
• 1 large carrot, finely chopped (1/2 cup)
• 1 cup finely chopped celery
• 1 Tbs. dried oregano
• 3 cloves garlic, minced (1 Tbs.)
• 1 8-oz. pkg. tempeh
• 1 Tbs. reduced-sodium soy sauce
• 1 28-oz. can fire-roasted diced tomatoes
• 1/2 cup dry white wine
• 2 Tbs. tomato paste
• 1 tsp. vegan Worcestershire sauce
• 1/2 cup low-fat evaporated skim milk
Directions
1. Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.
2. Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.
3. Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.
Nutritional Information
Per 2/3-Cup Serving: Calories: 186, Protein: 11g, Total fat: 8g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 552mg, Fiber: 3g, Sugars: 10g
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy
Vegetarian Times Issue
Ingredient List
Serves 4
• 1 tsp. cornstarch
• 2 Tbs. low-sodium soy sauce
• 2 tsp. minced fresh ginger
• 2 tsp. Thai chile sauce, such as sriracha
• 2 cloves garlic, minced (2 tsp.)
• 1 tsp. sesame oil
• 3 Tbs. canola oil, divided
• 1 14-oz. pkg. extra-firm tofu, drained and cut into bite-sized cubes
• 1 lb. bok choy, cut into 1 1/2-inch pieces
• 2 cups sliced fresh shiitake mushrooms
Directions
1. Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate.
3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot.
Nutritional Information
Per 1-cup serving: Calories: 267, Protein: 13g, Total fat: 17g, Saturated fat: 2g, Carbs: 18g, Cholesterol: mg, Sodium: 396mg, Fiber: 5g, Sugars: 5g
Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other?
Let me start by explaining how they are made.
Tofu is made by curdling fresh hot soymilk with a coagulant. Tempeh is made by fermenting cooked soybeans with a mold.
Tofu is sold in five inch sized blocks, and you can buy it in four varieties: silken (used for creamy dishes), soft (great for soups), firm, and extra firm (the last two are great for stir fries). It's usually packaged in water to help it stay moist. Tempeh is sold in flat rectangular pieces about eight inches long.
Tofu’s appearance is white, smooth, and wet. Tempeh is brownish in color and dry. You can see the whole soybeans.
Tofu has a soft, smooth, and spongy consistency. Tempeh is firm and chewy.
The protein, fiber and calories (respectively) in a ½ cup serving are:
Tofu – 10.1g, 5g, and 97. Temeph – 15.4g, 3.5g, and 160.
Since tempeh is less processed than tofu, it's healthier in general, so that's why it has more protein and fiber than tofu. If you've never tried tempeh, you can find it at most health food stores (it's refrigerated). Start to incorporate this soy product into your recipes by crumbling it up and adding it to soups, casseroles, and your pasta sauce. It'll add a chewy consistency and some extra protein and fiber.
My personal preference depends on what I am actually cooking. If I am making something like chili or Sheppard’s Pie then I am going to use tempeh because of the chewier consistency which is closer to the consistency of meat making the dish hearty, like it is meant to be. But if I am cooking something like a stir-fry I will use tofu. Its softer consistency makes it better suited for a quicker cooking method. Plus tofu takes on the taste of what you’re cooking making it ideal for dishes with sauces.
Try one or both of these recipes and you be the judge.
Tempeh Bolognese
Vegetarian Times Issue: p. — Member Rating:
This classic Italian pasta sauce is made with crumbled tempeh instead of ground meat. Try it over spaghetti, polenta, potatoes, or puréed cauliflower.
Ingredient List
Makes 4 Cups
• 1 Tbs. plus 1 1/2 tsp. olive oil, divided
• 1 medium onion, peeled and finely chopped (1 1/2 cups)
• 1 large carrot, finely chopped (1/2 cup)
• 1 cup finely chopped celery
• 1 Tbs. dried oregano
• 3 cloves garlic, minced (1 Tbs.)
• 1 8-oz. pkg. tempeh
• 1 Tbs. reduced-sodium soy sauce
• 1 28-oz. can fire-roasted diced tomatoes
• 1/2 cup dry white wine
• 2 Tbs. tomato paste
• 1 tsp. vegan Worcestershire sauce
• 1/2 cup low-fat evaporated skim milk
Directions
1. Heat 1 Tbs. oil in large skillet over medium-high heat. Add onion, carrot, celery, oregano, and garlic, and cook 5 to 6 minutes, or until vegetables are browned, stirring often.
2. Meanwhile, heat remaining 1 1/2 tsp. oil in separate skillet over medium heat. Add tempeh, and brown 2 minutes on each side. Add soy sauce and 1/2 cup water. Cook tempeh 5 minutes more, or until liquid has absorbed. Break tempeh into small crumbles with spatula.
3. Stir tempeh, tomatoes, wine, tomato paste, and Worcestershire sauce into onion mixture. Reduce heat to medium-low, and simmer, partially covered, 10 minutes. Stir in evaporated milk, and simmer 5 minutes more. Season with salt and pepper, if desired.
Nutritional Information
Per 2/3-Cup Serving: Calories: 186, Protein: 11g, Total fat: 8g, Saturated fat: 1g, Carbs: 20g, Cholesterol: mg, Sodium: 552mg, Fiber: 3g, Sugars: 10g
Stir-Fried Shiitake Mushrooms with Tofu and Bok Choy
Vegetarian Times Issue
Ingredient List
Serves 4
• 1 tsp. cornstarch
• 2 Tbs. low-sodium soy sauce
• 2 tsp. minced fresh ginger
• 2 tsp. Thai chile sauce, such as sriracha
• 2 cloves garlic, minced (2 tsp.)
• 1 tsp. sesame oil
• 3 Tbs. canola oil, divided
• 1 14-oz. pkg. extra-firm tofu, drained and cut into bite-sized cubes
• 1 lb. bok choy, cut into 1 1/2-inch pieces
• 2 cups sliced fresh shiitake mushrooms
Directions
1. Whisk together cornstarch and 1 tsp. water in bowl. Whisk in soy sauce, ginger, chile sauce, garlic, and sesame oil.
2. Heat 1 Tbs. canola oil in large skillet or wok over medium-high heat. Stir-fry tofu 7 minutes, or until golden brown; transfer to plate. Add 1 Tbs. oil to pan. Stir-fry bok choy 4 minutes; transfer to plate.
3. Add remaining 1 Tbs. oil to pan. Stir-fry mushrooms 2 minutes, or until tender. Return tofu and bok choy to pan. Stir in soy sauce mixture, and stir-fry 1 minute, or until hot.
Nutritional Information
Per 1-cup serving: Calories: 267, Protein: 13g, Total fat: 17g, Saturated fat: 2g, Carbs: 18g, Cholesterol: mg, Sodium: 396mg, Fiber: 5g, Sugars: 5g
Thursday, April 1, 2010
Spring has Sprung
Now that we can see the cold winter is finally behind us, it is time to start looking forward to the bountiful harvest that will be before us. What do you have to look forward to? Well, just take a look at these choices.
Apricots come into season towards the end of spring in the warmer areas where they grow.
Artichokes have a second crop in the fall, but the main harvest takes place in the spring when the largest thistles are available. Look for artichokes with tight, compact leaves and fresh-cut stem ends.
Arugula (a.k.a. rocket) is a cool-weather crop. Long days and warm weather make it bolt, or flower, and bring an unpleasantly bitter flavor to the leaves. Wild arugula is foraged in spring and again the fall. Cultivated arugula is grown year-round, thanks to coastal, temperate growing areas and winter greenhouses.
Asparagus is harvested from March through June, depending on your region. Note that thickness in no way indicates tenderness, which is related to how the plant is grown and how soon it is eaten after harvest rather than spear size.
Beets are in season in temperate climates fall through spring and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached.
Cardoons taste a lot like artichokes; look for firm, heavy-feeling specimens.
Carrots are harvested year-round in temperate areas. True baby carrots - not the milled down versions of regular carrots sold as "baby carrots" at grocery stores - are available in spring and early summer.
Chard and other greens grows year-round in temperate areas, is best harvested in late summer or early fall in colder areas, and fall through spring in warmer regions. Like all cooking greens, chard turns bitter when it gets too hot.
Cherries are ready to harvest at the end of spring in warmer areas. Sweet cherries, including the popular Bing and Rainier varieties, are available from May to August. Sour cherries have a much shorter season, and can be found for a week or two, usually during the middle of June in warmer areas and as late as July and August in colder regions.
Fava beans are a Mediterranean favorite available in the U.S. from early spring through summer.
Fennel has a natural season from fall through early spring.
Fiddleheads are available in early spring through early summer depending on the region; these young wild ferns are foraged. The fiddleheads of certain ferns are eaten as a cooked leaf vegetable; they must be cooked first to remove shikimic acid.
Garlic scapes/green garlic are both available in spring and early summer. Green garlic is immature garlic and looks like a slightly overgrown scallion. Garlic scapes are the curled flower stalks of hardnecked garlic varieties grown in colder climates.
Grapefruit from California, Texas, Florida, and Arizona comes into season in January and stays sweet and juicy into early summer.
Green onions/Scallions are cultivated year-round in temperate climates and come into harvest in the spring in warmer areas.
Kiwis grow on vines and are harvested winter through springing warmer and temperate areas.
Kohlrabi is harvested in the fall in cooler areas, and through early spring in more temperate areas.
Kumquats are still available in very early spring.
Leeks more than about 1 1/2 inches wide tend to have tough inner cores. The top green leaves should look fresh - avoid leeks with wilted tops.
Lemons are at their juicy best from winter into early summer.
Lettuce starts coming into season in cooler climates (it grows through the winter in temperate and warmer areas).
Mint starts thriving in the spring.
Morels are foraged in the wild in the spring. Look for firm specimens at specialty markets and foragers' stalls at farmers markets.
Nettles are sold at markets by foragers and farmers, but most people get theirs the old-fashioned way: foraging them themselves. If you're lucky they're growing as "weeds" in your garden.
Navel oranges hit the end of their season in the spring.
Pea greens are sold in big tumbled masses in spring and early summer. Look for bright vines with fresh, vibrant looking leaves. Avoid vines with brown or mushy ends or damaged leaves.
Peas (garden, snap, snow, etc.) come into season in the spring and continue in most areas well into summer.
Radishes are at their sweet, crunchy best in the spring.
Rhubarb is the first fruit of spring in many areas - look for heavy stalks with shiny skin.
Spinach season varies with your climate - year-round in temperate areas, summer and fall in cooler areas, fall through spring in warmers regions.
Spring onions are simply regular onions that farmers pull from the field to thin the rows in spring and early summer.
Strawberries are mostly grown in California or Florida, where the strawberry growing season runs from January through November. Peak season is April through June. Other areas of the country have shorter growing seasons that range from five-months to as short as a few weeks in the coldest areas.
Sweet Onions have slightly different seasons, but in general they are available in spring and summer.
Turnips have a sharp but bright and sweet flavor. Look for turnips that feel heavy for their size.
Try this pressure-cooker recipe at harvest time:
Spring Vegetable Risotto
Vegetarian Times Issue: April 1, 2009 p.71
This fast, no-stir risotto has all the creamy goodness of its traditional counterpart. A pressure cooker slashes the cooking time to just 15 minutes (compared with the 45 minutes it usually takes to make risotto). Try this technique with other risotto recipes as well.
Ingredient List
Serves 6
• 2 1/2 tsp. olive oil
• 2 small fennel bulbs, chopped (2 cups)
• 8 green onions, chopped (1 cup)
• 1 small leek, white and light green parts chopped (1 cup)
• 5 cloves garlic, minced (5 tsp.)
• 1 1/2 cups Arborio rice
• 3 1/2 cups low-sodium vegetable broth
• 1 cup chopped fresh mixed herbs, such as dill, tarragon, and basil, divided
• 4 oz. aged goat cheese, grated (1 cup)
Directions
1. Heat oil in pressure cooker over medium heat. Add fennel and green onions, and sauté 6 minutes, or until softened and beginning to brown. Transfer half of fennel mixture to small bowl; cover and keep warm.
2. Add leek, garlic, and rice to remaining fennel mixture, stirring well to coat ingredients with oil. Stir in broth, and bring mixture to a boil.
3. Lock pressure cooker lid in place. Increase heat to high, and bring to high pressure. Lower heat just enough to maintain high pressure, and cook 5 minutes.
4. Reduce pressure with quick-release method, or according to equipment instructions. Gently remove lid, taking care to avoid escaping steam. Stir in 1/2 cup chopped fresh herbs, and season with salt and pepper, if desired.
5. Divide risotto among 6 bowls. Top each serving with reserved fennel mixture, remaining herbs, and goat cheese.
Nutritional Information
Per : Calories: 219, Protein: 8g, Total fat: 9g, Saturated fat: 5g, Carbs: 26g, Cholesterol: 20mg, Sodium: 360mg, Fiber: 2g, Sugars: 3g
Apricots come into season towards the end of spring in the warmer areas where they grow.
Artichokes have a second crop in the fall, but the main harvest takes place in the spring when the largest thistles are available. Look for artichokes with tight, compact leaves and fresh-cut stem ends.
Arugula (a.k.a. rocket) is a cool-weather crop. Long days and warm weather make it bolt, or flower, and bring an unpleasantly bitter flavor to the leaves. Wild arugula is foraged in spring and again the fall. Cultivated arugula is grown year-round, thanks to coastal, temperate growing areas and winter greenhouses.
Asparagus is harvested from March through June, depending on your region. Note that thickness in no way indicates tenderness, which is related to how the plant is grown and how soon it is eaten after harvest rather than spear size.
Beets are in season in temperate climates fall through spring and available from storage most of the year everywhere else. Fresh beets are often sold with their greens still attached.
Cardoons taste a lot like artichokes; look for firm, heavy-feeling specimens.
Carrots are harvested year-round in temperate areas. True baby carrots - not the milled down versions of regular carrots sold as "baby carrots" at grocery stores - are available in spring and early summer.
Chard and other greens grows year-round in temperate areas, is best harvested in late summer or early fall in colder areas, and fall through spring in warmer regions. Like all cooking greens, chard turns bitter when it gets too hot.
Cherries are ready to harvest at the end of spring in warmer areas. Sweet cherries, including the popular Bing and Rainier varieties, are available from May to August. Sour cherries have a much shorter season, and can be found for a week or two, usually during the middle of June in warmer areas and as late as July and August in colder regions.
Fava beans are a Mediterranean favorite available in the U.S. from early spring through summer.
Fennel has a natural season from fall through early spring.
Fiddleheads are available in early spring through early summer depending on the region; these young wild ferns are foraged. The fiddleheads of certain ferns are eaten as a cooked leaf vegetable; they must be cooked first to remove shikimic acid.
Garlic scapes/green garlic are both available in spring and early summer. Green garlic is immature garlic and looks like a slightly overgrown scallion. Garlic scapes are the curled flower stalks of hardnecked garlic varieties grown in colder climates.
Grapefruit from California, Texas, Florida, and Arizona comes into season in January and stays sweet and juicy into early summer.
Green onions/Scallions are cultivated year-round in temperate climates and come into harvest in the spring in warmer areas.
Kiwis grow on vines and are harvested winter through springing warmer and temperate areas.
Kohlrabi is harvested in the fall in cooler areas, and through early spring in more temperate areas.
Kumquats are still available in very early spring.
Leeks more than about 1 1/2 inches wide tend to have tough inner cores. The top green leaves should look fresh - avoid leeks with wilted tops.
Lemons are at their juicy best from winter into early summer.
Lettuce starts coming into season in cooler climates (it grows through the winter in temperate and warmer areas).
Mint starts thriving in the spring.
Morels are foraged in the wild in the spring. Look for firm specimens at specialty markets and foragers' stalls at farmers markets.
Nettles are sold at markets by foragers and farmers, but most people get theirs the old-fashioned way: foraging them themselves. If you're lucky they're growing as "weeds" in your garden.
Navel oranges hit the end of their season in the spring.
Pea greens are sold in big tumbled masses in spring and early summer. Look for bright vines with fresh, vibrant looking leaves. Avoid vines with brown or mushy ends or damaged leaves.
Peas (garden, snap, snow, etc.) come into season in the spring and continue in most areas well into summer.
Radishes are at their sweet, crunchy best in the spring.
Rhubarb is the first fruit of spring in many areas - look for heavy stalks with shiny skin.
Spinach season varies with your climate - year-round in temperate areas, summer and fall in cooler areas, fall through spring in warmers regions.
Spring onions are simply regular onions that farmers pull from the field to thin the rows in spring and early summer.
Strawberries are mostly grown in California or Florida, where the strawberry growing season runs from January through November. Peak season is April through June. Other areas of the country have shorter growing seasons that range from five-months to as short as a few weeks in the coldest areas.
Sweet Onions have slightly different seasons, but in general they are available in spring and summer.
Turnips have a sharp but bright and sweet flavor. Look for turnips that feel heavy for their size.
Try this pressure-cooker recipe at harvest time:
Spring Vegetable Risotto
Vegetarian Times Issue: April 1, 2009 p.71
This fast, no-stir risotto has all the creamy goodness of its traditional counterpart. A pressure cooker slashes the cooking time to just 15 minutes (compared with the 45 minutes it usually takes to make risotto). Try this technique with other risotto recipes as well.
Ingredient List
Serves 6
• 2 1/2 tsp. olive oil
• 2 small fennel bulbs, chopped (2 cups)
• 8 green onions, chopped (1 cup)
• 1 small leek, white and light green parts chopped (1 cup)
• 5 cloves garlic, minced (5 tsp.)
• 1 1/2 cups Arborio rice
• 3 1/2 cups low-sodium vegetable broth
• 1 cup chopped fresh mixed herbs, such as dill, tarragon, and basil, divided
• 4 oz. aged goat cheese, grated (1 cup)
Directions
1. Heat oil in pressure cooker over medium heat. Add fennel and green onions, and sauté 6 minutes, or until softened and beginning to brown. Transfer half of fennel mixture to small bowl; cover and keep warm.
2. Add leek, garlic, and rice to remaining fennel mixture, stirring well to coat ingredients with oil. Stir in broth, and bring mixture to a boil.
3. Lock pressure cooker lid in place. Increase heat to high, and bring to high pressure. Lower heat just enough to maintain high pressure, and cook 5 minutes.
4. Reduce pressure with quick-release method, or according to equipment instructions. Gently remove lid, taking care to avoid escaping steam. Stir in 1/2 cup chopped fresh herbs, and season with salt and pepper, if desired.
5. Divide risotto among 6 bowls. Top each serving with reserved fennel mixture, remaining herbs, and goat cheese.
Nutritional Information
Per : Calories: 219, Protein: 8g, Total fat: 9g, Saturated fat: 5g, Carbs: 26g, Cholesterol: 20mg, Sodium: 360mg, Fiber: 2g, Sugars: 3g
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