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Microwave Vegetable Risotto

No stove, no worries. The microwave will do just fine for this vege risotto.

43 mins
8 ingredients
$3 / person
Microwave Vegetable Risotto

Credit: Taste.com.au


Ingredients

  • 1 tablespoon olive oil
  • 1 brown onion, remove ends and paper skin and finely chop
  • 300g butternut pumpkin, peeled and seeds removed, cut into 2 cm pieces
  • 1 cup arborio rice
  • 3 cups liquid vegetable stock
  • 1 bunch asparagus, ends trimmed and cut into thirds
  • 100g sugar snap peas
  • 20g baby spinach

It’s this easy

  • Combine oil and onion in a 2-litre microwave safe bowl, cover with paper towel and microwave on high (100%) for 2 minutes, add pumpkin and microwave, uncovered for 2 more minutes.

  • Add rice, stir and microwave, uncovered on high for 1 minutes, add 2 cups of stock, cover with a lid, plate or 2 layers of plastic wrap and microwave on high for 5 minutes, then on medium (50%) for 7 minutes.

  • Add asparagus and sugar snap peas and remaining stock and microwave on medium (50%) for 6 minutes.

  • Stand for 5 minutes, sprinkle with pepper and salt, stir and serve on a plate or bowl with some spinach on top.


Tweaks

  • Add some finely chopped garlic when cooking the onions for extra flavour. Try adding some chopped parsley at the end.

Allergies

Contains: Soy, FODMAPs.
Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Is my diet healthy?

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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