The Whole Grains Council
Published on The Whole Grains Council (https://wholegrainscouncil.org)

Home > Sprouted Brown Rice & Zucchini Risotto

  1. In a small pot, bring the rice and 3-4 cups of water to a boil. Let boil for 15 minutes, then drain off any excess water and set aside (the rice will be nearly cooked at this point).
  2. In a small pot, heat the broth until it is hot, but not boiling, then reduce to a simmer. 
  3. In a medium or large pot, heat the olive oil over medium heat. Add the parboiled rice and stir for about 1 minute to coat with oil. Add the wine, and stir continuously until the liquid has absorbed and the wine has evaporated, about 3 minutes.
  4. Add ⅓ cup of the warm broth the rice mixture, and stir continuously until the liquid is absorbed. Repeat this process a few times, until the mixture becomes creamy (I used about 1 cup of broth over a 15-20 minute period). Periodically taste the rice to check the texture and adjust seasonings. If hard and undercooked, continue adding broth.
  5. Once the broth has been absorbed and rice reaches desired texture, add the zucchini and Parmigiano-Reggiano. Stir to combine, then continue stirring until the mixture has thickened up a bit (you may want to add one more splash of broth) and reached a desired texture, about 5 minutes depending on preference. Season with salt and pepper to taste.
Banner Image: 
SproutedBrownRiceZucchiniRisotto_KT.jpg
Grain: 
Rice [1]Sprouted Grains [2]
Ingredients: 

1 cup short grain sprouted brown rice

1-2 cups low sodium chicken broth

1 tablespoon olive oil

½ cup white wine

1 medium zucchini, grated

½ cup grated Parmigiano-Reggiano cheese

salt & pepper to taste

Active time: 
30 minutes
Yield: 
4 servings
Nutrition: 
Calories: 280, Total Fat: 8g, Saturated Fat: 2g, Sodium: 210mg, Carbohydrate: 38g, Fiber: 3g, Sugar: 2g (Added Sugar: 0g), Protein: 8g
Author: 

An Oldways Whole Grains Council recipe, courtesy of Kelly Toups

Diet: 
Mediterranean Diet
Recipe tags: 
Staff Favorites
Course: 
Main dishes
Meal: 
Dinner
Dietary choice: 
Gluten-free
Rating: 
Give Sprouted Brown Rice & Zucchini Risotto 1/5
Give Sprouted Brown Rice & Zucchini Risotto 2/5
Give Sprouted Brown Rice & Zucchini Risotto 3/5
Give Sprouted Brown Rice & Zucchini Risotto 4/5
Give Sprouted Brown Rice & Zucchini Risotto 5/5
Average: 5 (1 vote)
Description: 

This recipe uses 2 tricks to transform brown rice into a creamy risotto: 1) choosing a short grain sprouted brown rice, and 2) parboiling the rice before beginning the risotto process. As a finishing touch, grated zucchini melts into the dish, while a generous amount of Parmigiano-Reggiano adds richness and layers of umami flavors.

Serving Size: 
1/4 recipe

Source URL: https://wholegrainscouncil.org/recipes/sprouted-brown-rice-zucchini-risotto

Links
[1] https://wholegrainscouncil.org/grain/rice
[2] https://wholegrainscouncil.org/grain/sprouted-grains