Shiitake Miso Risotto

February is heart health month and hence I made challenged myself to get out of my comfort zone and explore what other whole grains we have available to us.  This one is called ‘Sorghum’, also commonly known as ‘Guinea Corn’, ‘Indian Millet’ or ‘GaoLiang’ in China. Sorghum is an ancient cereal grain, collected 8000 years ago in Southern Egypt and was domesticated in Africa. In agricultural terms, sorghum is especially valued in hot arid regions due to its resilience in drought and heat. In South Africa, sorghum meal is often eaten as a thick porridge. In other cultures, the grain is used to make bread, ground to make flour, can be popped similar to popcorn, and in China – it’s mainly known as the most important ingredient for the production of distilled beverages (i.e. Kaoliang Wine, or MaoTai). Sorghum is a gluten-free whole grain rich in slow-releasing carbohydrate.
Here’s a nice alternative to making something to share with someone you love this Valentine’s Day. Creamy mushroom risotto with a kick of umami-miso to show your soy-mate how mushroom they take up in your heart!

Shiitake Miso Risotto

“Soy-Mushroom-in-my-Heart-for-You-Risotto”

MAKES: 5 x 375mL Servings
P
REPARATION TIME: 10 MINUTES
COOK TIME: 20 MINUTES.

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EQUIPMENT: MEASURING CUPS AND SPOONS, CUTTING BOARD, KNIFE, INSTANT POT OR STOVE AND COOKING POT.

Ingredients

  • 1 Tbsp  (15mL) Butter
  • 2 Cloves Garlic, Minced
  • 2 Onions, Minced
  • 2 Carrots, Minced
  • 1/2 Cup (125mL) Shiitake Mushroom (Rehydrate in hot water, drain and set aside)
  • 1 Tbsp (15 mL) Miso
  • 1/2 tsp (2.5mL) Soy Sauce
  • 1/4 Cup (60mL) Cream Cheese
  • 2 Cups (500mL) Whey (Can substitute with Vegetable Broth)
  • 1 1/2 Cup (375mL) Sorghum (Can substitute with Quinoa or Orzo Rice)
  • 2 Celery Stalk, Minced
  • 1/4 cup (60mL) Walnuts, Chopped
  • Optional Garnish: 2 Stalks Green Onions, Parmesan Cheese and Cracked Black Pepper.

Method

  1. Using ‘Sauté’ option on the Instant Pot, heat butter garlic, onions, carrots and shiitake mushrooms until fragrant (approximately 3 to 5 minutes). Same method for on the stove.
  2. Add in miso, soy sauce, cream cheese, whey and sorghum.  Stir well.
  3. If cooking in an Instant Pot: place lid on securely, change to ‘Pressure Cook’ and set timer for 5 minutes then allow to de-pressurize naturally. If cooking on the stove, cook at high heat for 5 minutes while counting to stir, then turn heat down to simmer and cover pot with a lid for 8 to 10 minutes. (Cooking time my vary if using alternative grains).
  4. Add in minced celery stalk and walnuts. Continue to cook for another 3-5 minutes on ‘Sauté’ mode on the instant pot, or on medium heat on the stove.
  5. Garnish with green onions, parmesan cheese and cracked black pepper. Serve hot with a poached egg and some leafy greens for a complete meal.

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Nutritional Facts

Per Serving (1 serving, 375mL)

Calories: 349 kcal
Fat:  12.7 g
Carbohydrates: 45  g
Fiber: 6.5 g
(Net Carbohydrate: 38.5 g)
Protein: 10 g

A source of:

Potassium
Carbohydrate
Protein
Vitamin A
Folate
Calcium
1 servings of “Vegetables” and 1 serving of “Grains and Alternatives” from Canada’s Food Guide

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