Today we are going to prepare a delicious wild asparagus risotto with brown and deamidated rice, low glycemic impact, hence suitable for those with hyperglycemia.
Simple and seasonal.
Try it with cultivated or frozen asparagus, following the same procedure.
For my wild asparagus risotto:
– I chose a parboiled brown rice “more taste and fiber” – 10 minutes cooking time;
– I deamidated the rice.
What is deamidation?
Deamidation is a home procedure that helps reduce the glycemic impact of rice.
It also shortens the cooking time, speeding up risotto preparation and improving its texture.
For more information you can click on the following link: Rice and Glycemic Index, which to choose?
You can turn the wild asparagus risotto into a single dish by adding the amount of cheese provided in your dietary plan.
- Difficulty: Easy
- Cost: Cheap
- Rest time: 2 Hours
- Preparation time: 15 Minutes
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- brown rice (parboiled 10' cooking time)
- 1 bundle wild asparagus (or cultivated or frozen)
- 1.06 cup water
- 1 pinch salt
- 1 broth cube (homemade vegetable or shallot or onion and celery)
- 1 shot glass white wine
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (or two tablespoons of grated cheese)
Suggested Tools
- Bowl
- Strainer
- Knife
- Cutting Board
- Saucepan
- Pan with lid
Preparation
– rinse the rice to remove some starch;
– soak the rice in cold water for about 2 hours – for basmati rice 30 minutes are enough – stirring occasionally;
– during soaking, change the water a couple of times;
– finally, rinse it under running water and drain it well in a strainer.If you taste a grain, it will feel like eating precooked rice.
Clean the wild asparagus
Wash the asparagus under running water.
Cut the tips and the tender part of the stalk into pieces, remove the harder end and any thorns.Try it also with cultivated or frozen asparagus, following the same procedure.
In a saucepan bring to a boil:
– 1.06 cups of water;
– a pinch of salt;
– a vegetable broth cube or shallot or onion and celery;
– the asparagus tips and sprouts.
Cook for 5 minutes to obtain a light and tasty vegetable asparagus broth.In a hot pan, pour the deamidated brown rice and toast it or rather heat it: it is similar to precooked rice so the grains will never get as hot as if they were raw.
Deglaze with white wine and let evaporate.
Add the vegetable broth with the asparagus and mix.
Cook stirring for 3-5 minutes, until the rice has absorbed almost all the broth.
Season with salt and grind the pepper.Off the heat, cream with:
– two tablespoons of grated cheese;
or
– a drizzle of extra virgin olive oil for an even lighter version.Cover with a lid and let rest for 2-3 minutes before serving.
Serve.
Grind a little more pepper.Your wild asparagus risotto with brown and deamidated rice is ready.
Enjoy your meal!
Variations
Can I use frozen asparagus?
You can use frozen asparagus instead of fresh ones.
They are already cleaned and cut.
Follow the instructions on the package.
You can turn the wild asparagus risotto into a single dish by adding the amount of cheese provided in your dietary plan.
