I love beans of all variety, and broad beans are no exception. When I was a little girl, I grew up on them as a staple. Lately I’ve been craving them in my diet and when I stumbled across this gem of a recipe by Yummly, I knew I had to give it a try – with my own changes, of course! =)
[ Serves: 2 | Time: 24hrs + 15 Minutes | Cost: $3 ]
[ Joes Rating: 5 / 5 | My Rating: 4.5 / 5 ]
100 grams dried broad beans
1 large onion
1 cup arborio rice
3 cups vegetable stock
½ cup white wine
½ cup Pecorino cheese
¼ cup low-fat cream ¹
2 cloves garlic
½ tablespoon sage
drizzle olive oil
salt and pepper to taste
- Soak the dried beans in water over night with a pinch of bicarbonate soda. After a good soak, slightly twist each bean or squeeze from the sides to remove the hard skins. Discard the skins. After a rinse under cold running water, the beans are ready to be used.
- Put the stock in a pot and bring to a light simmer.
- In a larger pot, add a drizzle of olive oil and sauté the onions and garlic until translucent. Don’t allow to brown.
- Stir the dry rice into the mixture and give it a stir to coat it well with the oil, onions and garlic.
- De-glaze with the wine and cook over a warm – moderate heat until the wine has been absorbed.
- Add ½ – 1 cup of hot stock to the mixture and stir frequently while the rice absorbs the fluid.
- Continue slowly adding stock until the rice is cooked. This will take about 25 – 35 minutes. Stir frequently to ensure the mixture doesn’t stick.
- When the rice is tender, add the cream, cheese, sage and beans to the pot and stir it gently to combine it well.
- Season to taste and serve immediately with some grated cheese to garnish.
- Note 1: I recently discovered this wonderful Kraft’s product range Philadelphia Cream Cheese called Cream for Cooking. This is the first time I have used it and found it produced a really good flavour without all the carbohydrates. It boasts 60% less fat than regular cream, so look out for it.
- I have to admit, I was pretty impressed with this risotto. It was creamy, filling, flavourful and the taste just lingered all night on my palate.
- Diabetic Note: 100 grams of cooked arborio rice is about 35g carbohydrates. There are roughly 10 grams of carbs between the cream and beans. This meal will sneak in to the tightest carbohydrate budget as long as you observe strict serving sizes.
- Ethical Note: Dried legumes allows you to use seasonal crops all year round. The ability to dry legumes for later use reduces wastage. Learn to love legumes and once you have mastered No Meat Monday, try Legumes Thursday!
- Fava Bean Risotto (mykitcheninprovence.wordpress.com)
- Fava Beans: Rigatoni with Fava Beans and Fresh Ricotta (yourfoodchoices.com)