Beetroot is just coming into season in Europe and this recipe is a perfect for the not-so-hot summer we are experiencing in Ireland.
Risotto’s make brilliant meals – they are extremely versatile and the saviour of those looking for gluten-free options on menus. They can be warming in winter and crisp and cheerful in summer. This recipe would work well across the seasons, so give it a try this month and save it up for those winter days when you need a bit of bright pink cheeriness in your life.
I’ve written about beetroot before, but as a reminder, here are 8 health benefits of eating this beautiful root:
- Beetroot may help lower blood pressure. It is rich in nitrates, which convert to nitric oxide, a chemical thought to lower blood pressure.
- Beetroot is high in fibre. This helps keep your digestive and immune systems in good nick.
- Beetroot is high in folate, which makes it a must for ladies who are pregnant or looking to conceive.
- Beetroot is a brilliant source of vitamin C – eat plenty to keep your skin healthy and your immune system supported.
- Beetroot is a great source of the minerals potassium, magnesium and iron.
- Beetroot is also a source of phytosterols – the compounds that help reduce ‘bad’ LDL cholesterol.
- Beetroot contains betaine, which protects cells from environmental damage. Betaine has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha.
- Beetroot is great for liver health. The betalain pigments in beetroot support your body’s Phase 2 detoxification process.
The Whole Package
The health benefits of this recipe are pretty good, but that’s just the cherry on top. The flavours of the beetroot, walnut and goats cheese are lovely together, and the rocket adds a kick of peppery freshness to offset the earthiness of the other ingredients. A bowl of this risotto is a real treat that happens to be good for you. It’s also quite pretty (I think) and is relatively easy on the pocket.
So, banish the beige and add a bit of flair to your dinner table this week.
- 1 litre (1¾pints) vegetable or chicken stock
- ½ cup walnuts
- 1 tbsp olive oil
- 1 onion, finely chopped
- 250g (8oz) risotto rice
- 125ml (3 ½ fl oz) white wine (optional)
- 300g (11oz) fresh beetroot, peeled and grated
- 1 garlic clove, crushed
- Salt and pepper, to taste
- 50g (2oz) butter*
- 50g rindless goat’s cheese*
- Rocket leaves, to serve
- Bring the stock to the boil in a saucepan, then turn the heat right down until barely simmering.
- While the stock is heating, toast the walnuts in a frying pan over a medium heat. Be careful not to burn them. Remove from the heat and set aside.
- In a medium-sized saucepan, heat the olive oil and gently sauté the onions.
- Add the rice and stir until well coated.
- Add the wine, or if not using, a ladle of stock. Stir until the liquid has been absorbed.
- Continue to add ladleful’s of stock, one at a time, stirring continuously.
- After three ladles, add the grated beetroot and garlic and stir well.
- Continue to add the stock in batches and stir until the rice is cooked, but still firm.
- Once the rice is cooked, stir in the butter and season to taste with salt and pepper.
- Serve in individual bowls and top with crumbled goat’s cheese, the toasted walnuts and a handful of rocket leaves.
* If you are looking for a dairy-free option, swap the butter for 3 tbs olive oil and omit the cheese (although some with cow’s milk intolerance can manage goat’s milk).